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In Good Health


									 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      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         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.

  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.
                                                                      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.
                          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
                          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
 Health Futures Pty Ltd
                          Have you tried… Capoeira?
                          In our endeavour to find activities for       Basic movement:
                          even the most reluctant, we bring to
                          you our monthly article on a highly           oeira_basic_moves/
    PO BOX 4422
                          effective, perhaps even considered
                          obscure, activity you may want to try         Advanced movement:
     ACT 2603             out.                                
      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               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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