Mini nutrition facts

Three reasons to exercise that have nothing to do with your weight A lot of individuals who exercise are largely driven by wanting to change their weight or how they look, when in fact a lot of the health benefits are independent of what you look like or how much you weigh. Here are three ways exercise improves our health regardless of how much we weigh! 1 It boosts your mental health and those who exercise regardless of their body shape have lower levels of stress, anxiety, depression and emotional problems. 2 It can protect against weight gain. Research shows exercise alone may not help us lose a meaningful amount of weight on the scales, however, it is a great way to keep weight off and prevent future weight gain. 3 It protects against disease. Exercise reduces the risk of heart disease and stroke even in individuals who have chronic diseases such as type two diabetes, irrespective of body fat levels. It also reduces blood pressure! EVENING EATING AND HEALTH A 2019 study showed women who consumed a higher proportion of their daily intake of calories later in the evening were more likely to be at greater risk for cardiovascular disease than women who did not. Every 1% increase in calories consumed in the evening increased the likelihood of higher blood pressure and body mass index and poorer long-term control of blood sugar. Specifically, women who consumed more of their calories after 6 p.m. were more likely to have higher blood pressure, higher body mass index and poorer long-term control of blood sugar.

Yoghurt is a fantastic snack or addition to a main meal as it is generally high in protein and a good source of calcium! For maximum health benefit, opt for plain, unsweetened varieties that contain probiotics. Our favourite yoghurts are; • Chobani natural yoghurt • Chobani fit • Danone Yopro • Ev ia Greek natural yoghurt • Siggi’s yoghurt • Icelandic Skyr yoghurt YOGHURT

Nicole is a passionate sports nutritionist and Accredited Practising Dietitian who established her practice Eatsense in 2013 as she has a burning desire to help people, see them happy and watch them thrive. Her vision is to help as many people learn to prioritise themselves, feel their best, enjoy delicious and nourishing food and live a healthy, happy and fulfilling life through her one on one consultations and seminars. Contact Nicole at her West Gosford Clinic on 4323 9100. Eat a wider variety of plants Want to boost your gut health? Contrary to popular belief the best way to get your gut in tip top shape is not by eating kilos of

sauerkraut or investing

in expensive probiotics.

The foods we eat are the major factor in deciding which of our microbes survive and thrive in our body. In the 21st century we sadly tend to eat the same foods year round. Therefore it is no surprise that the adult gut microbiome can go for years without changing much! Try your best to shop seasonally,

buy local and incorporate new varieties of fruit, vegetables, nuts, seeds, wholegrains and legumes into your diet! Iron DEFICIENCY Is one of the most common nutritional deficiencies worldwide and is more common in women. Women need 18mg/day and this increases to 27mg/day during pregnancy. Iron rich food sources include; ƒ Lamb, beef, kangaroo ƒ Red kidney beans ƒ Drie d apricots ƒ Liver ƒ Eggs ƒ Tofu ƒ Prawns ƒ Oysters ƒ Weetbix

At Davistown RSL Club, (The Davo) we understand the importance of active play. Play led by children allows them to discover what their body can do, be creative, and enjoy being active. We provide simple play items that allow your child to build and explore movement skills in a variety of ways. Kids are free to run, play & explore in the Davo’s Backyard. Fully fenced and grassed, this large area complete with mini soccer goals is located on the shore of Brisbane Water. We even provide balls and frisbees, just ask our helpful reception staff. Kids can slide on, or climb over, the modern sun- shaded play equipment, or bounce off some extra energy on the free jumping castle (weekends only). Kids love the Davo and we know happy kids make happy parents.

Grown up aren’t forgotten either, you can enjoy a meal or light snack prepared by our award winning culinary team. Whether seated outside on the deck, or inside along the windows, the views are spectacular! All kid’s meals include a free slushy or soft serve ice cream and with a choice of 7 different kid’s meals, we are sure even the fussiest eaters will be tempted. The daily specials board includes sensational salads, local seafood dishes and vegan options.

Forgot the sunscreen? Don’t panic we have some. Just ask at the bar.

The Davo offers ample parking if coming by car, or ride your bike. Adjacent to the Kincumber to Davistown bike path. It’s an easy flat ride, less than 4kms and when you arrive you can secure your bike in the clubs bike racks.

For something different why not make it a day trip and catch the ferry? Central Coast Ferries regularly drop off and pick up at Davistown. You need only to tell the skipper and he will phone ahead and arrange for the courtesy bus to meet the ferry. See Central Coast Ferries website for timetable information.

Check out the club’s Facebook or web site for more information.

Bookings are recommended especially on the weekends. Ph. 02 4363 0199 www.davistownrsl.com.au www.facebook.com/DavistownRSLClub/ Central Coast Ferries https://centralcoastferries.com.au/