VIEWS: 7 PAGES: 5 POSTED ON: 2/12/2011
Newsletter Date In Good Health Volume 1, Issue 1 Health Futures Pty Ltd/ 1300 720 323 November News: Newsletter Volume A Issue 21 This month we will be looking for more ways to support Movember Welcome http://au.movember.co I hope this final newsletter for 2008 Remember to invest in sunscreen, hats, m/ and Lung Cancer finds you well. and long sleeved tops if you plan to Awareness spend much time outside. Also, a www.lungnet.com.au As we gear up for summer, and the gentle reminder to do your cancer self- festive season, we need to assess our screening, you may identify issues which current routine and adapt it to the allow for early action. The result of Visit their websites for changes around us. Hot days, late doing this is significant. Refer to your more details. dinner functions and even travel can online resources for details. throw us out of our usual routine. Perhaps it makes things easier? All of the very best, we look forward to being in contact again in the near Often summer brings with it many more future. opportunities to be active and eat well. Fresh fruit and vegetables become more Best wishes, exciting, with a wider variety. That, and the warmer weather, which entices Carrie Rathbone and the Health Futures Individual us outdoors. Team. Highlights: Entertaining 2 Movember: Raising awareness around men’s health. Exercising 3 October was Breast Cancer Awareness It has been rumoured the event was Easy Salads 4 created in 1999 by a group of Australian Month, which saw some huge Have you tried 5 undertakings by millions globally. men from Adelaide. In 2007, events were launched in Canada, Spain, the This month it’s “Movember,” an annual United Kingdom, and the United States. event that involves the growing of Some of you may have already taken moustaches throughout the month of part previously. November. Health Futures male team members will The event focuses on 2 key men's health be participating, should you notice issues, including: some strange ‘man-scaping’. Thank you in advance for your understanding. Prostate Cancer: every year 2,900 Australian men die from prostate cancer and over 18,000 men will be diagnosed For more information and registration, with prostate cancer. please visit: Depression: this affects one in six men. Few of whom seek the help they need. http://au.movember.com/ In Good Health Page 2 of 5 Healthy Entertaining: Hints and Tips Often health food is unfairly labeled - Use reduced-fat cheeses. Avoid non- ‘boring’, and nobody wants to hear that fat, as those can be rubbery and bitter. description when planning his or her The key here is moderation. holiday festivities. - Include lots of high fibre vegetables and fruits. See our salad recipes on the When preparing a meal for friends, following page. there's always the tendency to forget - If you serve bread, put out olive oil about calorie counting and we for dipping instead of butter or overindulge in 'fatty' foods. There are margarine. other options available to us and I'm not - Healthy doesn’t mean no dessert. A just talking about carrot sticks, with a fresh fruit salad or a simple fruit plate nonfat dip, and dried out boneless with pears, apples and grapes always chicken breasts either! You don't have goes down well. to sacrifice good taste for good health. - Angel cake is nonfat and can be dressed up with sliced fruit or thawed - When you're making dips and salad frozen strawberries. dressings, consider yogurt instead of - Sorbet is a great alternative to ice sour cream or mayonnaise as the base. cream. - For a low-fat dip, try salsa. - Even chocolate isn’t off limits. - Use mustard to thicken dressings and Chocolate is known to have sauces. antioxidants, so find some high quality - When cooking: remember that garlic, chocolate and serve it in small chunks ginger, onions, lemon juice, vinegar, to avoid tempting guests who might chillies, and fresh herbs are excellent overindulge. natural flavour enhancers. - Substitute two egg whites for each - Lastly, take a bit of the emphasis egg in cooking. away from food. Spend some more - Enjoy a glass of wine. Moderate time on decorating and creating an amounts of alcohol have been shown to ambience. With music, laughter and promote health. But don't overindulge! chatter, people will be less concerned “He who laughs, lasts.” A standard glass of wine is 150 ml. with what’s available to eat. - POOLE - Choose products that are low in saturated fat. - Offer unsalted pretzels instead of calorie-laden crisps. - Use skimmed or 1% milk. It contains Enjoy! less saturated fat, cholesterol and calories than whole milk. - Use cooking sprays and non-stick pans. These help to avoid cooking oils and fats. - Grill outdoors! This also eliminates the need to use oil and removes all excess fat from meat. Page 3 of 5 In Good Health Exercise: Some benefits to get you motivated Many of you may be struggling to find 4. Sleep more soundly the time or motivation to start training A good night's sleep can improve your again after winter. Perhaps the concentration, productivity and mood. following points will help to get you Regular exercise can help you fall asleep started. faster and deepen your sleep. The timing is up to you, but if you're having trouble The merits of exercise, from preventing sleeping, you might want to try late chronic health conditions to boosting afternoon workouts. confidence and self-esteem, are hard to ignore. And the benefits are yours for 5. Boost your entire System the taking, regardless of age, sex or Exercise delivers oxygen and nutrients to physical ability. Just a few ways in your tissues. In fact, regular exercise which exercise can improve your health helps your entire cardiovascular system, and lifestyle… the circulation of blood through your heart and blood vessels, work more 1. Combat / prevent chronic diseases. efficiently. Regular exercise can help you prevent, or manage, high blood pressure. Your 6. You can have FUN! cholesterol will benefit, too. Regular Exercise doesn't have to be monotonous. exercise boosts "good," cholesterol while Take a ballroom dancing class. Check out decreasing "bad," cholesterol. Regular a local climbing wall or hiking trail. You exercise can also help you prevent type may have even tried Ultimate Frisbee as 2 diabetes, osteoporosis and certain suggested in our previous newsletter. types of cancer. Find an activity you enjoy, and go for it. If you get bored, try something new. As 2. Change your mood. long as you’re moving, it counts! Exercise stimulates various brain chemicals, which leaves you feeling happier and more relaxed than you were before you exercised. In addition, you'll also look better and feel better, which can boost your confidence and improve your self-esteem. Exercise even reduces feelings of depression and anxiety. “Fall seven times, 3. Keep your weight down stand up eight.” When you exercise, you burn calories. - JAPANESE PROVERB The more intensely you exercise, the more calories you burn and the easier it is to keep your weight under control. Dedicated workouts are great, but incidental activity throughout the day helps you burn calories, too. Try taking the stairs instead of the escalator or lift for example. Walk over to deliver messages as opposed to phoning/ emailing them through. In Good Health Page 4 of 5 New Recipes: 4 Easy Summer Salads Chicken & Fruit Salad Caprese Salad Makes 4 servings Makes 4 servings REQUIRED TIME: 15 minutes REQUIRED TIME: 15 minutes “Challenges are the condiment that gives 1/4 cup reduced-fat sour cream 2 medium red tomatoes, cut into 3 tablespoons fruit-flavored vinegar wedges success its flavour.” 4 teaspoons sugar 2 medium yellow tomatoes, cut into - CAPOTE 1 1/2 teaspoons poppy seeds wedges 1/4 teaspoon salt 3/4 cup diced fresh mozzarella cheese Freshly ground pepper to taste 1/4 cup chopped fresh parsley 8 cups mixed salad greens 2 tablespoons chopped fresh basil 2 cups sliced cooked chicken breast 1/4 teaspoon salt & freshly ground 2 cups chopped melon, such as pepper to taste cantaloupe and/or honeydew 1/4 cup chopped walnuts, toasted Gently toss tomatoes, mozzarella, 1/4 cup crumbled feta cheese parsley, basil and salt together in a large bowl. Season with pepper. Whisk sour cream, vinegar, sugar, poppy seeds, salt and pepper in a large bowl until smooth. Reserve 1/4 cup of the dressing in a small bowl. Add the Hot & Sour Slaw mixed greens to the large bowl and toss to coat. Divide among 4 plates and Makes 4 servings top with chicken, melon, walnuts and REQUIRED TIME: 20 minutes feta. Drizzle each portion with 1 tablespoon of the reserved dressing. 3 tablespoons rice vinegar 1 tablespoon reduced-sodium soy sauce 1 tablespoon toasted sesame oil Grilled Pepper Salad 1 teaspoon grated fresh ginger Makes 4 servings 1/4 teaspoon ground white pepper 1/4 teaspoon crushed red pepper, or to REQUIRED TIME: 20 minutes taste 3 cups shredded napa or green cabbage 4 bell peppers (mixed colors), halved, 1 cup thinly sliced red bell pepper seeded and stemmed 1/3 cup sliced scallions 1/4 cup black olives 1 8-ounce can bamboo shoots, drained “The future depends on 1/4 cup chopped sun-dried tomatoes and thinly sliced what we do in the 1 tablespoon extra-virgin olive oil present.” 1 tablespoon balsamic vinegar Whisk rice vinegar, reduced-sodium soy - GANDHI 1/8 teaspoon salt sauce, oil, ginger, white pepper and crushed red pepper in a large bowl. Add Grill peppers on medium-high until soft napa (or green cabbage) bell pepper, and charred in spots, about 5 minutes scallions and bamboo shoots; toss to per side. When cool, chop the peppers coat. and toss with olives, sun-dried tomatoes, oil, vinegar and salt in a large bowl. Health Futures Pty Ltd Have you tried… Capoeira? In our endeavour to find activities for Basic movement: even the most reluctant, we bring to www.metacafe.com/watch/349890/cap you our monthly article on a highly oeira_basic_moves/ PO BOX 4422 effective, perhaps even considered MANUKA obscure, activity you may want to try Advanced movement: ACT 2603 out. www.youtube.com/watch?v=Z8xxgFpK- NM PHONE: Members of our team attempt all of our 1300 720 323 “Have you tried?” suggestions. If you’d Wikipedia defines it for us: like more information, please don’t Capoeira is an Afro-Brazilian art form hesitate to contact us. that ritualizes movement from martial arts, games, and dance. Some people believe that Capoeira was first created and developed by slaves Participants form a circle and take turns brought to Brazil from Angola, the playing musical instruments (such as the Congo, the Gulf of Guinea and the Gold Berimbau), singing and ritually sparring Coast, in the 16th Century. Since the in pairs in the center of the circle. slave-masters forbade any kind of martial art, it was cloaked in the guise The game is marked by fluid acrobatic of an innocent-looking recreational play, feints, and extensive use of dance, while they practiced their groundwork, including sweeps, kicks, martial arts moves. handstands and cartwheels. Capoeira, although extremely Its origins and purpose are a matter of challenging at higher levels, is perfectly heated debate, with the spectrum of suited to absolute beginners. For argument ranging from views of individuals seeking low impact, high Capoeira as a uniquely Brazilian folk We’re on the Web! resistance and core strengthening dance to claims that it is a battle-ready activity it will be difficult to beat. The fighting form directly descended from See us at: movements focus on muscular control ancient African techniques. www.healthfutures and contraction, together with .com.au flexibility and focus. All of these --- aspects come together in a fluid, Capoeira is taught by experienced smooth, controlled movement. masters in most cities. Google ‘Capoeira’ in your area for more For a visual, visit: information.
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