Don’t let the silly season ruin all your hard work and efforts over the last year!

Dietitian Anita Graham has come up with some tips to keep the kilos at bay…

Alcohol Fast Facts!!

• The festive season is associated with the highest amount of alcohol intake in Australia
• Each standard drink is the equivalent to eating 1 x apple or 1 x muesli bar or 1 x fun size mars bar in calories!
• 5 standard drinks are worth the equivalent of 2 main meals worth of calories!!
• Alcohol is not fattening, but is a rich source of calories which can lead to fat and weight gain
• 1 standard drink takes 30mins of jogging to burn off.

Hints over the Festive Season

• Always have a breakfast- this will keep you feeling satisfied for longer and limit your cravings for unhealthier options later in the day.
• Attending lots of social events? Tempted by the nibblies? Tend to over do it on the finger food and realise at the end of the night you’ve well and truly eaten a days worth of calories and still feel hungry? Try having a light meal before to stop you from over eating and help with all the temptations.
• Lots of chocolate, candy canes and high fat snacks around your work environment? These calories add up in the day and can really start tipping the scales. If you do indulge count them as a snack and don’t eat your usual snack in addition to the festive goodies.
• Make salad your friend!! Fill your plate up on salads they are low in calories, packed with nutrients and keep you feeling full for longer.

 Get Moving…

• Don’t be a couch potato!- Get out and enjoy the Summer weather while you have the time off
• Get out and play with the kids at a park, beach or backyard
• Go for walks with your visitors and guests- it doesn’t have to sweat defying effort- just MOVE MORE!
• Staying ACTIVE keeps the Kilos away!

Neat’s wishes all a very Merry Christmas and a healthy, safe & happy 2012!!

Anita Graham (Dietitian)

Anita Graham is a Dietitian and Exercise Physiologist.
Helping you to create healthy choices.

She is the Dietitian for VO2 Vitality and her office is based out of Bodi Dynamics – Princes Hwy, Bulli, across from the Heritage.
Ph: 0417 281 892
Email: neat_graham@hotmail.com

Her qualifications include:
Bachelor Science (Exercise Science and Nutrition)
Master Science (Exercise Rehabilitation and Nutrition & Dietetics) with Distinction

Vegetarianism is increasingly a way of life for many Australians for many wide and varied reasons. Whatever your reason (and all kudos to you!) make sure you try and do it right for your health’s sake. Following a vegetarian way of life can make you feel healthy, ‘clean,’ environmentally friendly and can often limit bloating that clients claim meat causes them. However, like anything that is restrictive there can be pitfalls. You may inadvertently be limiting your body of desired nutrients that are ordinarily sourced from meat and meat products.

Vegetarian Nutrients at Risk

Despite the healthy lifestyle and outlook that is Vegetarianism, it is important you are aware of nutrients you may be missing out by avoiding meat.

Nutrients to be mindful of:

• Iron
• Vitamin B12
• Zinc
• Calcium (particularly in vegan based diets)
• Protein
• Calories

The Healthy Eating Vegetarian Food Pyramid

Breads and cereals create the core of a veggo’s diet.

Its important to include the following food sources in your diet to prevent dietary deficiency which can lead to a ‘veggo’ feeling tired and lethargic with poor energy levels:

Iron ‘veggo’ sources

dried figs, prunes, prune juice and raisins, pumpkin seeds, sesame seeds, and soybean nuts, navy beans, lentils, tofu, Iron-fortified cereals (i.e. Sanitarium Light ‘n Tasty). Don’t forget Vitamin C rich foods taken with iron sources boost the absorption, like a cup of orange juice- this is particularly important for those ‘veggos’ out there. vitamin B12 ‘veggo’ sources- eggs, yoghurt, milk, ice cream, Nutri-grain, Just Right, veggie burgers, textured vegetable protein (TVP). Also if you’re growing your own veggies, don’t rinse them off too thoroughly, as you’ll be rinsing off the vital microorganisms from the soil that are vitamin B12 producing. It’s worthwhile getting your iron and vitamin B12 checked annually by your GP if you are following a vegetarian diet.

Zinc ‘veggo’ sources

cooked dried beans, sea vegetables, fortified cereals, soy- based foods, nuts, peas, and seeds

Calcium rich foods

milk, fortified soy, rice milk, yoghurt, soy yoghurt, cheese- all cheeses but vary in their content of calcium, rice puddings- such as LeRice, custard

Protein rich ‘veggo’ options

dairy products- see calcium rich foods, TVP, quinoa, soy beans and soy products, nuts, legumes, lentils, veggie burgers, tofu. Veggo diets tend to be lower in protein due to the quantity of food needed to consume compared to 100g of meat. I.e. 100g red meat provides 23g protein, 100g quinoa provides 12g protein.’

Calories

often the veggie way of life is chosen as a way to restrict calories in one’s diet. This is fine, but when it is done in an unhealthy and uninformed way it can lead to macro and micronutrient deficiency as you are not providing enough calories to provide the minimal amount of nutrients for survival for your body. Eating a wide variety of foods- fruits and vegetables, breads and healthy grains, nuts, fats and dairy will help to achieve a healthy weight and lifestyle.

A Veggo’s Healthy Eating Plan

Below is a diet framework for someone wishing to maximise their vegetarian diet. It is a framework and gives structure and may not be suitable for certain levels of activity/exercise! If you are concerned about your diet or meeting your nutrients please feel free to email me- neat_graham@hotmail.com or visit an Accredited Practising Dietitian.

VARIETY IS THE KEY! Choose different coloured vegetables- this maximises the different vitamins you receive from these veggies, use lots of herbs and spices- make your meals exciting, tasty and interesting to eat, eat differently most days so you don’t get bored with your diet. If in doubt- try a daily multivitamin. You know what they say… “Variety is the spice of life!”

Anita Graham (Dietitian)

Anita Graham is a Dietitian and Exercise Physiologist.
Helping you to create healthy choices.

She is the Dietitian for VO2 Vitality and her office is based out of Bodi Dynamics – Princes Hwy, Bulli, across from the Heritage.
Ph: 0417 281 892
Email: neat_graham@hotmail.com

Her qualifications include:
Bachelor Science (Exercise Science and Nutrition)
Master Science (Exercise Rehabilitation and Nutrition & Dietetics) with Distinction

Wollongong 24 Hour Mega Swim

The Wollongong 24 Hour Mega Swim raises money for MS Australia’s Go For Gold scholarship program. This year we aim to fundraise $40,000 through team sponsorships and donations

Where: University of Wollongong Recreation & Aquatic Centre – Building 13, Northfields Ave, Wollongong NSW 2522

When: 12pm Saturday 3rd – 12pm Sunday 4th March 2012

Find out more at http://www.megaswim.com/enter-wollongong.asp

Edwin Kwan

What: Sydney Morning Herald Sun Run

When: Saturday, February 4, 2012

Where: From Dee Why to Manly

http://www.sunrun.com.au/

After the success of the inaugural event we’re pleased to bring back The Sydney Morning Herald Sun Run. The fun run is held the day before the Cole Classic, on Saturday, February 4, 2012.

The spectacular course (approx 6.5km) from Dee Why to Manly showcases the best of the Northern Beaches. Starting at The Strand in Dee Why and finishing on the Steyne in Manly, with all finishers receiving a commemorative medal.

Runners, joggers and walkers are all encouraged to take up the challenge of the 2nd annual Sun Run.

The event also aims to raise much needed funds for more than 600 charities, including the Dee Why Surf Life Saving Club.

Edwin Kwan

What: Coles Classic Swim

When: Sunday, February 5, 2012

Where: Manly Beach

http://www.coleclassic.com.au/

ENTRIES NOW OPEN

Dive into Australia’s largest ocean swim and secure your spot for Sunday, February 5, 2012.

Take up the challenge and join thousands of swimmers as they gather at Manly to compete in the 29th annual Sydney Morning Herald Cole Classic.

Both the 1km and 2km swims will start from Shelly and finish at Manly Beach (subject to conditions) with all finishers receiving a commemorative medal and category winners and place getters awarded the famous Cole plates.

The event also aims to raise much needed funds for more than 600 charities, including the Manly Life Saving Club.

Edwin Kwan

What: Convict 100 MTB Classic

When: 5th May 2012

Where: St Albans Region ~ 105km North West of Sydney

http://www.maxadventure.com.au/convict100/

The Convict 100, one of Australia’s premier 100km marathon events will return on the 5th May 2012 for another “century of dirt”. For the first time in the event history, the Convict 100 will be staged on a Saturday giving all riders and supporters an opportunity to “properly” enjoy the St. Albans hospitality after the race.

Hot showers and live music will be available on Saturday night and if you don’t have any accommodation, just book a two man tent in the Real Insurance race village for $10. Entries for the Convict 100 open on the 1st December @ 9am and with numbers capped at 750 in the 100km event, you will have to be fast.

The Convict 100 is regarded as one of Australia’s most challenging mountain bike endurance races, consistently inspiring all entrants to push their personal boundaries.

Now in its seventh year, the course follows the historic Convict Trail through the Dharug and Yengo National Parks. The mix of fast fire trail, technical single track, rocky descents, and spectacular ridgeline views is unmatched by any other MTB event. The Convict 100 starts and finishes in the historic township of St. Albans and competitors can choose between the full “Century of Dirt” and the 50km course.

Edwin Kwan

What: Kathmandu Central Coast Adventure Series

When: 4th or 5th February 2012

Where: Central Coast NSW

http://www.maxadventure.com.au/adventureseries/entry.html

The Kathmandu Adventure Series moves to the Central Coast to kick off the New Year. With a great combination of Coasteering, lake paddling, single track and bush running, this event has something for everyone and is guaranteed to leave you grinning from ear to ear.

The event is being duplicated over two days to increase the capacity of the event.

Don’t miss out on this stunning event

Edwin Kwan

What: Aquathon

When: Thursday 26th January 2012

Where: Wollongong Harbour

http://www.aquathon.com.au/

Australia Day morning means one thing at Wollongong and that’s ‘splash n dash’ time…

Do it on your own, or tag team, and take on the Australia day healthy fun challenge.

Attracting near 2000 participants across the three safe and fun distances, the Australia Day Aquathon has become a ‘Australia Day tradition’ for the hundreds of individuals to families that take part each year.

It’s a simple as a ‘splash’ – swim, a ‘dash’ run, and loads of fun.

Events

• Kidz Aquafun – 200m swim + 2km run
• Short Aqua – 400m swim + 3km rum
• Long Aqua – 900m swim + 7km run

Edwin Kwan

Dietitian Anita Graham outlines some healthy eating options for active individuals. Click on the pictures before to full them in full size.

Anita Graham (Dietitian)

Anita Graham is a Dietitian and Exercise Physiologist.
Helping you to create healthy choices.

She is the Dietitian for VO2 Vitality and her office is based out of Bodi Dynamics – Princes Hwy, Bulli, across from the Heritage.
Ph: 0417 281 892
Email: neat_graham@hotmail.com

Her qualifications include:
Bachelor Science (Exercise Science and Nutrition)
Master Science (Exercise Rehabilitation and Nutrition & Dietetics) with Distinction

I received some stats from RunKeeper the other day and decided to share it. What I found really cool is the number of activities tracked each day

Edwin Kwan