Ober
NOVEMBER & DECEMBER
UPDATES
Christmas Party seats are filling quickly! Dinner will be at Koh – I- Nor (Curry house just across the car park) on the 17th of December. Please leave your name at reception if you would like to attend...
We are pleased to have Rhiannon working additional hours – so more personal training sessions available in time for summer and Christmas Calorie balancing !!!
Also in time for summer, Sculpture Personal Training has two new resistance machines. They both target legs, but one also targets back – ask your trainer for a demo before class...
Thank you to everyone who attended the Halloween Party! Photos are almost ready – like us on facebook to find out when they will go live on the website.
Thank you to everyone who contributed to Movember ! Team Sculpture Personal Training raised $445!
Also to go live on the website shortly will be discount / class vouchers for January. This will also be announced on Facebook – so make sure you “like us.”
http://www.facebook.com/SculpturePT?sk=wall&filter=12
Sculpture Personal Training is now an exclusive supplier of Under Armour Clothing! Our range of Skins have also come down in price as of today. Check out the range in-store.
More Bounce Natural Protein Balls are also now in stock. Flavours include: Defence Boost, Fudgie Walnut, Almond Protein & Peanut Protein. The Fudgie walnut balls, (Similar to the Emma & Tom’s Coco Bars) are a better alternative to the 3.00pm chocolate hit!
Sculpture Personal Training will be closed over Christmas from the 23rd of December to the 3rd of January 2012. This will allow us to spend time with our families and we hope you all get to do the same. We wish everyone a safe, happy & healthy break.
Sculpture would also like to announce our first annual beach class, followed by family BBQ & beach cricket. This will happen on a Saturday in January 2012 – so... like us on facebook to find out the exact day
Before then though, please contribute to our Christmas raffle to raise money for disadvantaged children through the K-Mart wishing tree. The hamper will arrive shortly and tickets will be $5.00 each or 3 for $10.
Check out our add in the Q Pages! You can check on-line, but collect a copy of the directory from reception – it looks GREAT!
http://www.qpages.com.au/Clients/index.php?ID=1214
H U G E CONGRATULATIONS TO:
Matt & Cathy (no longer Seddon!) who got married last weekend! Matt, Cathy, Mikie, Simon & Jenny all looked lovely ! Have a great time on your honey money guys ! See you back in class soon!
Suzy, Holly & Lisette who have made HUGE changes and improvements to their health over the last couple of months !
Jenny – who announced her second pregnancy !!! We will miss you in class for the next couple of weeks!
Cathy P who won the 1980’s Quiz at our Halloween party - by 1 answer!!! (Sorry Aaron!) Check out the website for more best/worst quiz answers!
Rhiannon & Shiree who have finished exams & university for this year J
HEALTH TIPS
USEFUL SMART PHONE APPLICATIONS
MyFitnessPal – Keeps track of your calorie intake, exercise and the nutritional content of your meals PLUS it’s free.
DrinkTracker – One for the Christmas Party Season – keeps record of your alcoholic drinks and can estimate your blood alcohol reading based on your height, weight & sex.
CALORIE MYTH BUSTING!
MYTH: "I just ate a 300 calorie chocolate bar. Walking burns 300 calories per hour, so if I walk for about an hour, I’ll burn off the chocolate."
If you look up most exercise and calorie tables, they’ll tell you that a 68kg person walking for one hour at a moderate speed of 5 to 6km/h burns between 250 and 300 calories. They don’t usually remind you that by sitting around doing nothing or pottering about, you’d also burn some calories — maybe up to 140. In other words, they give ‘gross’ calorie expenditure per unit of time, not ‘net’ calories (the amount above and beyond what you’d normally expend).
Now assuming the chocolate is surplus to your daily energy needs, and you want to burn off an extra 300 calories, you’ll need to do 300 ‘net’ calories of exercise. Researchers have worked out that the net calories burned walking in this situation would be about 180 calories per hour. This means more than 1.5 hours of walking to burn off the chocolate. And eating it took you how long???
TRUTH: Calculating energy expenditure based on gross, rather than net calorie burn overestimates the contribution of exercise to total daily expenditure!
PORTION SIZE REMINDER
Especially relevant at this time of year! The plate below shows how you can plan a healthy balanced meal by choosing nutrient-rich foods in the right proportions to get the essential nutrients you need:
FLAVOUR
Flavour your food with herbs, spices, nuts and seeds - rather than excessive salt or salty sauces .
VEGETABLES
Should be colourful! Dark green (broccoli, spinach, beans), Yellow/ orange (squash, carrot, pumpkin), Other (lettuce, tomato, mushrooms, potato).
GRAINS
Brown Rice, quinoa, wholemeal pasta or wholegrain bread. Alternatively, swap the grains for a potato – preferably a sweet potato, skin on.
MEAT, POULTRY, FISH AND ALTERNATIVES
Red meat fully trimmed of visible fat (beef, lamb, veal), fish, skinless chicken, eggs and legumes. 150 grams per serve - roughly the size of your hand.
HEALTHY FATS
Choose unsaturated fats such as canola, olive, soybean, safflower or sunflower oils/sprays/spreads in moderation. (See below for a reminder about fats in the diet).
Text and image adapted from Meat and Livestock Australia.
RECIPE:
French Toast with Strawberries & Ricotta
This breakfast will keep you full right through to lunch. Try substituting the strawberries for raspberries.
Serves: 2
Preparation time: 15 mins
Cooking time: 15 mins
Ingredients
250g strawberries, hulled halved
1 orange, rind finely grated, juiced
80g low fat fresh ricotta
1/2 tsp vanilla essence
1 egg
¼ cup reduced fat milk
3 slices raisin bread, halved
Olive oil cooking spray
Instructions
1. Heat a non-stick frying pan over medium heat. Toss the strawberries and grated orange rind then add to the hot pan. Cook, shaking pan 1-2 minutes. Add 1/4 cup of the orange juice, stir gently to coat. Spoon strawberries and juice into a bowl and set aside.
2. . Combine the ricotta and vanilla in a bowl and whisk until almost smooth. Cover and refrigerate until ready to serve.
3. Wash and dry the frying pan and heat over medium heat. Beat the egg and milk together in a shallow bowl. Dip 1 piece of bread at a time into the egg mixture to evenly coat. Lightly spray the pan with oil, then add bread and cook in batches for 2-3 minutes each side or until golden. Transfer to a plate to keep warm.
4. Place 3 pieces French toast onto each plate, top with dollop of ricotta and spoon over strawberries and a little of the juices. Serve.
A LITTLE REMINDER ABOUT . . . FATS
A healthy balanced diet should include the healthier monounsaturated and polyunsaturated fats. Good fats are ones that reduce ‘bad’ LDL cholesterol in your blood and increase the ‘good’ HDL cholesterol. This helps to lower our risk of heart disease. Unhealthy fats do the opposite.
As a general rule of thumb, monounsaturated fats are plant-based. Think avocados, almonds, cashews and cooking oils made from plants or seeds (canola, sunflower, olive, sesame). Polyunsaturated fats are also known as omega-6 and omega-3s, and you’ll find these in fish, margarine, linseeds, tahini (sesame paste), walnuts and sunflower and safflower oil.
Monounsaturated fat is found in foods such as avocados, almonds, cashews, peanuts and cooking oils made from plants or seeds such as sunflower, canola, soybean, olive, sesame and peanut oils.
Avocado and nuts can be added to salads and a handful of unsalted nuts make a healthy snack any time of the day. Try a handful of almonds sprinkled over breakfast cereal.
Polyunsaturated fat (omega-6) is found in foods such as fish, tahini (sesame seed spread), margarine, linseed (flaxseed), sunflower and safflower oil, pine nuts and brazil nuts.
- Tahini can be used as a spread on crackers instead off butter or used as a base for dips, sauces and stews
- Choose margarine made from sunflower and safflower oils, and use instead of butter on sandwiches and toast. Just doing this with your daily morning toast and sandwiches will remove 2.85 kg of saturated fat from your diet in one year.
- Sprinkle ground linseed on breakfast cereal or choose wholegrain bread with linseeds.
Add pine nuts or sesame seeds to salads or sprinkle over vegetables.
Polyunsaturated fat (omega-3s) is found in oily fish such as tuna, salmon, sardines and blue mackerel as well as walnuts and linseeds.
We recommend eating two or three serves (150 grams per serve), of oily fish every week.
Add fish oil capsules and omega-3 enriched foods and drinks to your diet if you’re not eating enough oily fish. Alternatively, walnuts and ground linseeds can be added to stir fries or sprinkled on breakfast cereal.
THE END
for this year – have a great break
xo
Sculpture PT
