Step it Up in Winter Challenge Week 1

step it up

Congratulations to everyone who have taken on the Step It Up in Winter Pedometer Challenge. We have 20 people participating, ranging in ages from 10 to 71!  The challenge is a 6-week pedometer challenge, where the goal is to walk 10,000 steps a day and each over 70,000 steps at the end of each week. Those reaching over 70,000 steps go in the draw to win a prize.

Week 1 Statistics
38.8% reached the weekly target of over 70,000 steps, well done!
Most steps;
1. 99,925 Leticia
2. 94,345 Kay
3. 84,889 Liska

Week 1 Prize Winner
Congrats to Kay who has won the week 1 prize.

Step It Up and keep walking to achieve over 70,000 steps for week 2.

Want to join?
Healthquarters will run another 6-week Step It Up Challenge starting Monday 14 July. Register NOW. Click here.

Oxfam – HQ Trailwalkers

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The HQ (Healthquarters) Trailwalkers are walking to raise funds for Oxfam to help communities suffering from poverty and injustice. We need your help to help Oxfam, every little bit counts and donations are tax deductible (over $2). Donate now and follow our training blog.

Winter warming foods

winter warming foods

As the temperature drops, we naturally begin to crave foods that keep us warm. Choose more soups, stews, slow cooked and roasted meals filled with plenty of vegetables and spices to keep you warm and ensure your immune system stays in tip top fighting shape during winter.

Just by adding a few of these ingredients, you’ll be sure to feel warm and healthy inside and out!

Cinnamon, ginger and garlic all pack heat. They boost your metabolism and carry all sorts of medicinal marvels to keep winter colds at bay. Garlic stimulates immune functioning and contains anti-viral and anti-bacterial properties. Ginger also promotes blood flow to your extremities, literally helping to keep you warm from your nose to your toes.

Choose plenty of vegetables rich in beta carotene such as carrots, sweet potatoes, pumpkin, kale and spinach. Foods rich in beta carotene boost immunity against viral and bacterial infections.

Including plenty of hot foods in winter, not only keeps you warmer, they may help to thin out mucous secretions acting as a decongestant and expectorant. Include more foods such as chillies, onions, ground pepper, mustard, horseradish, wasabi, Tabasco, capsicum, curry powder, paprika, mustard seeds and cayenne pepper. Just a small amount greatly enhances the flavour of a meal.

By adding in these ingredients you will boost your immunity. Choose more dark green leafy vegetables for their iron, and Vitamin C rich fruits and vegetables like kiwi, strawberries, oranges, carrots, pumpkins, turnips and cabbage. Also include foods rich in zinc as your immune system cannot function at its best without it. The greatest source of zinc is found in oysters.

Other helpful tips to remember during winter include avoiding processed foods, sugar and soft drinks. Get sufficient sleep. Inadequate rest and sleep can cause the breakdown of your immune system making you more vulnerable to the cold and flu’s. Keep calm and avoid stress! Don’t smoke and limit alcohol consumption. Drink plenty of fluids and maintain regular light exercise – movement assists in loosening up built up mucous and fluids.

OH! Magazine – June Edition

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In this month’s edition, you’ll meet Sharon Basset, who recently completed her journey on The Biggest Loser TV show. Plus, you’ll learn about:

  • The notion of ‘executive athletes’
  • Michelle Bridges’ formula for flat abs
  • Why recovery is as important as your training
  • The truth about salt
  • What you need to know when choosing a puppy
  • Photo tips for taking amazing wedding pics
  • And so much more!

You can get into this month’s issue by heading here: http://joom.ag/tqYb

Seven bad desk habits and how to break them

bad desk

From sugar cravings to slouching, Eat Fit Food’s nutritionist and personal trainer Katherine Rothwell, talks us through the worst work habits and how to reverse them today.

“Nutrition is vital to your focus, attention, energy, stress levels, productivity and sleep. If you are munching on processed foods, sugary foods and high-fat foods, you need to change your food choices or your health and work will suffer. Ensure your lunch plate is filled half with vegetables, a portion of protein and a portion of whole grains, nuts or seeds. Don’t let yourself get too hungry or you will grab anything in sight.”

Read more

Diet drinks link to heart attacks and strokes

diet coke

Women who drink two diet drinks or more a day could be 30 per cent more likely to suffer a heart attack or stroke later in life., research has shown.

A study of 60,000 women in their fifties and sixties found a strong link between consuming large amounts of apparently “healthy” soft drinks and heart disease. Researchers from the University of Iowa found that women who drank two or more diet drinks a day were 30 per cent more likely to suffer a heart attack or stroke and 50 per cent more at risk of dying from a heart-related problem.

The scientists suggested that this could be because diet drinks tend to be popular among the overweight and diabetics, who are more at rick of heart disease in the first place. Another theory is that aspartame, the artificial sweetener used in most diet drinks, interferes with chemicals in the body that cause us to crave sugar.

Source: The Daily Telegraph, Tuesday April 3, 2014.

Harper’s Bazaar – Diary of a whole food cleanse

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Harper’s Bazaar recently published an article about an editor’s experience following a 5-day cleanse diet plan through Eat Fit Food. The boutique food delivery service, offered across Sydney and Melbourne,  offers a variety of programs, including a 5 day cleanse, 10 day detox, 20 day overhaul and ongoing food delivery. As Eat Fit Food’s resident nutritionist, I have been “quoted” and answered a few burning questions about following a cleanse diet. Read more here.

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8 principles of low-glycaemic eating

Healthy heart check list

A Low glycaemic diet can help you to control your weight by minimising spikes in your blood sugar and insulin levels. This is particularly important if you have type 2 diabetes or are at risk of developing it.  Low glycaemic diets have been linked to reduced risks of cancer, heart disease and other conditions.

Eight principles of low-glycaemic eating 

  1. Eat a lot of non-starchy vegetables, beans, and fruits such as apples, pears, peaches, and berries. Even tropical fruits like bananas, mangoes, and papayas tend to have a lower glycemic index than typical desserts.
  2. Eat grains in the least-processed state possible: “unbroken,” such as whole-kernel bread, brown rice, and whole barley, millet, and wheat berries; or traditionally processed, such as stone-ground bread, steel-cut oats, and natural granola or muesli breakfast cereals.
  3. Limit white potatoes and refined-grain products, such as white breads and white pasta, to small side dishes.
  4. Limit concentrated sweets — including high-calorie foods with a low glycemic index, such as ice cream — to occasional treats. Reduce fruit juice to no more than one-half cup a day. Completely eliminate sugar-sweetened drinks.
  5. Eat a healthful type of protein, such as beans, fish, or skinless chicken, at most meals.
  6. Choose foods with healthful fats, such as olive oil, nuts (almonds, walnuts, pecans), and avocados, but stick to moderate amounts. Limit saturated fats from dairy and other animal products. Completely eliminate partially hydrogenated fats (trans fats), which are in fast food and many packaged foods.
  7. Have three meals and one or two snacks each day, and don’t skip breakfast.
  8. Eat slowly and stop when full.

Adapted from Ending the Food Fight, by David Ludwig with Suzanne Rostler (Houghton Mifflin, 2008).

 

Australian’s getting fatter

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Australian’s are getting fatter. In the past 23 years Australian’s have gained, on average, about 6kg. Since 1989, the average adult male has gained 6.5kg while women are 5.7kg heavier, according to an analysis by the Heart Foundation. Two thirds of Australian’s are now outside the new recommended weight range and the extra kilo’s are putting the nation’s health at risk. Dr Robert Grenfell, Heart Foundation spokesman said, “carrying too much body fat puts people at risk of cardiovascular disease, the No.1 killer of Australian men and women, as well as diabetes, some cancers and numerous other health problems”.  Prevention is the key, regular exercise, nutritious diet, not smoking and moderate alcohol intake.

Fats & Figures


Average male weight 1989/1990 79.4kg, 2011/2012 85.9kg.

Average female weight 1989/1990 65.4kg, 2011/2012 71.1kg. 

Average male BMI 1989/1990 25.3, 2011/2012 27.9

Average female BMI 1989/1990 24.3, 2011/2012 27.2

Source: The Daily Telegraph, Sunday February 23, 2014

Exercise found to be equal to drugs for diabetes & heart disease

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One of the key health benefits of exercise is that it helps normalise your glucose, insulin, and leptin levels by optimising insulin and leptin receptor sensitivity. This is perhaps the most important factor for optimizing your overall health and preventing chronic disease, and may explain why exercise is such a potent preventive medicine.

In fact, researchers recently suggested that exercise is “the best preventive drug” for many common ailments, from psychiatric disorders to heart disease, diabetes, and cancer. According to Jordan Metzl, a sports-medicine physician at New York City’s Hospital for Special Surgery and author of The Exercise Cure:

“Exercise is the best preventive drug we have, and everybody needs to take that medicine.”

And, as stated by Dr. Timothy Church, director of preventive medicine research at the Pennington Biomedical Research Center in Baton Rouge:

“Exercise strengthens the entire human machine — the heart, the brain, the blood vessels, the bones, the muscles. The most important thing you can do for your long-term health is lead an active life.”

Incorporate a wide variety of exercises including;
1. Stand Up Every 15 Minutes
2. Interval (Anaerobic) Training
3. Strength Training
4. Core Exercises
5. Foundation Training
6. Stretching

Source: Food Matters by Dr. Mercola

Read more

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