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September Newsletter
Welcome to our Newsletter
It is time for you to make yourself a hot drink, sit back and have 10mins to yourself while you read through our first Newsletter. Wendy, Sarah, Adam and I are excited with so many of you joining Lifestyle Essentials whether by our Personal training sessions, our Educational seminar programs or at our Rehabilitation Clinic. Although we produce the newsletter I would like you to help us make it yours. You can do this by offering feedback, articles, news or even just information about events that are going on in your life. The newsletter is a bi monthly production so please enjoy the articles, recipes and information we supply you, please feel free to share this with friends and family who may benefit from the information. If you would like to read out blog site or learn more about Lifestyle Essentials just go to www.lifestyleessentials.com.au or simply call me on 0430 273 800
Eat yourself SKINNY! Eat more and I will lose weight, that doesn’t sound right? The human body is designed as hunter gatherers; we had to hunt, fish and gather food to eat. During these times we would have stages in life in which you would not eat. When this occurred the body was able to adapt into a starvation mode. This is where the body stores fats and sugars as fat to ensure it has enough energy in case of a fasting period. If you are skipping meals like breakfast or lunch the chances are you are setting your body up to be in a fasting state. Lets imagine you get up and skip breakfast, have a coffee mid morning with a low fat muffin, at about 3pm you have a salad sandwich and then your dinner at 7pm. Even though you have eaten all day you have not eaten enough food to supply your body with its energy requirements to survive. So your body will go into storage mode, unfortunately when you are in this stage your body will store fat not burn it. To burn fat or lose excess calories you need to ensure you are eating small healthy meals every 3-‐4 hrs. This will keep your metabolism running as well preventing you entering into a starvation state.
Gluten Free, Dairy Free BUT NOT TASTE FREE Carrot Cake
Carrots are vegetables so it must be healthy! 1 Cup of gluten free self raising flour (or normal self raising flour if you like) 1 tsp mixed spice 1 tsp of nutmeg ¼ Cup of buckwheat flour ½ Cup rapadura sugar ½ Cup of Almond meal 1 lge Carrot grated 1 Egg 1/3 cup of Soymilk 2/3 cup of olive oil Method: -‐ Oven 200 degree C
• In a large bowl, sift flours, spices and sugar all together • Stir grated carrot and almond meal through with a fork • In a jug whisk egg, soy milk and oil together until combined • Pour into flour mix and stir well with a wooden spoon • In a lighty greased small loaf tin, pour out the batter and smooth around,
bake for approximately 45mins or until golden and springs back when touched
• Turn out carefully and cool on a rack • Store in an air tight container for up to 3 days
What is Rapadura? Why use it?
Rapadura is dehydrated cane sugar juice. It is rich in minerals such as silica and has been around for thousands of years. Rapadura is found in Health Food Stores and organic fruit shops. To look at it appears a grey brown and grainy. It’s easy to measure out as you can buy it in a bag. I personally think it tastes similar to golden syrup. Cooking is easy because it works well in cakes, bickies and other treats. You can use rapadura instead of commercial sugars. Remember, although it may be a better alternative to some sugars on the market it is still a sugar…..
Our next Seminar is Monday the 4th of October, this seminar is titled “The does and don’ts of stretching” remember to bring your workout gear for this one!!!! If you are not a member of our education program the evening is only $25 including the MP4 file of the seminar. Call Ph 0430 273 800 to book or email [email protected]
