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fit4U Issue 2 • March 2014










Chilli Con Carne Simple Pumpkin Soup Healthy Tuna Mornay Rainbow Fried Rice Spiced Mince wth Humus

Old Fashioned Margarita Cosmopolitan Mojito Seabreeze




FEATURES 04 Love your Body as you Lose Weight Make the decision to love your body AND Just Do It

06 Tracey Holland


08 Energy Drinks

How safe are they?

HEALTH & FITNESS 11 PLUS 50 Looking after your Health

14 Rhabdomylolysis

Are you pushing your body too hard?

16 Low Calorie Cocktails

Maintain your weight without blowing your calories at the bar.

18 Lite, Low Fat or Sugar-Free

Read the label of your favourite low fat or sugar-free product.

19 Food Labelling

Check the Nutrition Information Panel

EATING HEALTHY 22 Plus 5 Fresh Fruit & Vegetables for a healthier you

24 Quick & Healthy

Easy to make Meals for the family

31 Fresh & Tasty Salads

Light Salads to tempt

35 Healthy Snacks

Yummy bites for between meals

FITNESS APPS 37 4 Must have Fitness APPS

38 Authentic Yoga with Deepak Chopra

Improve your yoga skills

38 GymFu

Increase your Reps, strength & endurance

39 Beatburn Treadmill and Outdoor Trainer

Your music beats to your running pace.

39 iMapMyFITNESS 2 • Fit4U Magazine •

Uses GPS to track all of your fitness activity

FROM THE EDITOR Welcome to our second issue of Fit4U and we have is jammed pack issue for you this month. Interesting health and fitness articles for you and of course your family and friends too.

As this is our second issue, we have now applied for an ISSN and expect that to be issued by the National Library of Australia very oon. You will be able to see our new ISSN number on the front coverof the next and each issue after. Available Quarterly - online and download

II won’t give too much of a spoiler alert here. Browse through and enjoy the range of articles on offer in our first issue. Fit4U is now published quarterly and there are exciting events coming up that we can’t wait to shre with you. We would love to hear about your health and fitness journeys. We now have a Submissions section and we are very interested in receiving articles or Letters to the Editor for future issues.

Editor In Chief Helen Dayman

Contributing Writer Helen Dayman

Contributing Writer Anna Holdsworth

Our Website has received a major revamp. You will see new sections of the website as they become available online. Current and all future issues will be available to read directly on our website. No searching for links, ithey will be easy to find.

Article Submissions


2014 has already been a busy year. We have been working on making Fit4U the best magazine for you. This means putting together articles that are important to YOU. Life can get very busy, so take a few moments to recharge your batteries and enjoy a good read.

Publisher Goodnight Publishing 367 Nielsons Road Good Night Qld 4671 Phone - 0437 726674

Helen Dayman Editor

Fit4U Magazine • • 3

LOVE YOUR BODY AS YOU LOSE WEIGHT Is your love for your body conditional based on its size or shape?

Conditional love for your body is not only unhealthy for your self-esteem, it also sabotages any attempts at losing weight. How often have you given up on your fitness routine because you are depressed about the way you look …and you have soothed yourself with an entire chocolate pound cake. It sounds crazy, right?

Will you only love yourself if you are a size 8? Or... only once you have a toned, flat stomach?

4 • Fit4U Magazine •

Most of us experience this illogical self-sabotage because subconsciously, we dislike our bodies and we find ways of punishing ourselves for it. This unhealthy cycle, whether we admit it or not, is reflected in our relationships with others, in our careers and in how we raise our children. Confidence is derived from self-love, some of which is connected to how we feel about our body. Lets make a change and positively influence our lives, enjoying and loving our bodies whilst losing weight.


Make the decision to love your body... and just do it.”

Anna Holdsworth

Take Action!

You will get a clearer indication of if you

It is unfair to compare ourselves to

It is important to make rational and healthy

are losing weight and you wont feel the

computer-enhanced images because we

decisions, but there is a fine line between

inevitable disappointment on the days you

will always be found lacking. Purchase

thinking things through and thinking so

are retaining water.

positive magazines that promote health

much that you talk yourself out of action.

and fitness rather than airbrushed beauty.

Dress Up

Protect yourself from resources that can

Taking action is the most important secret

Throw out your frumpy clothes and start

harm your self-image.

to success. Make the decision to love your

dressing like the woman you want to be.

body and just do it. No exceptions. No

Fix your hair and makeup to make you feel

Find an exercise and eating routine that

excuses. Never give up on yourself and

great about the way you look. A few swipes

you can stick to

what you want most in life. Allow yourself

of mascara can transform how you feel

to be happy no matter your size or shape-

about yourself. Don’t wait until you are thin

Feel inspired and energized by your health

you deserve it!

to pamper yourself. Now is the time for that

and fitness plan. Life is too short to be

makeover you have always wanted.

unhappy. With so many exercises and foods

Limit your Time on the Scales

to choose from, find a plan that works

Jumping onto the scales can often do

Buy Positive Magazines

for you and your body. Food and exercise

more harm than good. Limit your time on

In the age of retouching and Photoshop,

should be a treat, not a punishment.

the scales to once a week, or better yet,

fashion and celeb magazines are an easy

avoid them altogether! Stick to measuring

way to intimidate even the prettiest of

If you like your health plan, then you will



stick to it.

Fit4U Magazine • • 5



ealing is a natural ‘reflex’ for Tracey. You feel an instant sense

“Women today have such busy lifestyles, often juggling a combination

of calm and peace the moment you enter Tracey Holland’s

of family, work and domestic responsibilities. Many don’t take time

home-based reflexology clinic in Camp Hill.

out to look after themselves and get their bodies back into balance,” she says.

Tracey discovered the healing power of reflexology after experiencing her own health crisis about 10 years ago. An undiagnosed thyroid

Tracey specialises in Foot and Facial reflexology and is also a Reiki

condition which progressed into chronic fatigue effectively saw her


bed-ridden. For more information contact Tracey Holland Reflexology on 0438 “My husband knew I was sick when I couldn’t get out of bed to go to the Myer Sale,” she recalls with a laugh. Tracey credits the turnaround in her health to reflexology – a holistic therapy which applies pressure and soothing techniques to the feet, hands face and ears. “It got me back on track in three months”. After earning her qualifications Tracey set up her own home-based clinic in 2013, and now shares her passion for reflexology with her clients who are primarily women over 30.

6 • Fit4U Magazine •

113 512 or visit her website at


Reflexology is an ancient holistic therapy that

Maps of reflex points such as the left foot

has been in practice for over 2,300 years before

(shown) are a guide to show the areas

Christ. Both the Egyptians and Chinese used


reflexology as an important part of healing. Each foot represents a vertical half of the body: Reflexology is a wonderful experience as well

The left foot corresponds to the left side of the

as being great for your body, mind and spirit.

body and the right foot corresponds to the

Stress is a significant cause of many diseases.

right side of the body.

Controlling and reducing your stress levels will corrnect your body’s balance and your body

There is some scientific documentation

will naturally function better.

showing that there are also links between the skin and internal organs.

Applying pressure to reflex points in a reflexology session can stimulate 7,000

Massage and reflexology are two different

nerves and 26 bones in your body. It can

forms of treatment therapy. While both use

aid stimulation in specific organs and release

touch, their approaches are very different.

blockages returning your body’s energy to a natural balance.

A Massage practitioner manipulates the soft tissues of the body using techniques such as

Reflexology Eases

Therapeutic effect of reflexology will make you

tapping, kneading, stroking and friction to relax


relaxed, calm and revitalized. Enjoy a sense of

the muscles. They work ‘from the outside in’ by

High blood pressure

general well-being. Reflexology encourages the

manipulating specific muscle groups to release

release of toxins and impurities from the body.


Migraine headaches and chronic sinusitis

In Reflexology, the practitioner focuses on

PMS, hormonal imbalance and symptoms of pregnancy

It also improves circulation in the body relieving tension caused by poor blood circulation.

reflex points using micromovement technique

Disorders of the digestive system

In reflexology, points and areas on the feet amd

such as a thumb/finger walkin and hook and

hands correspond to specific organs, bones and

backup to create a reflex response in the

pain of the lower part of the back, shoulders and neck

body systems. Reflexology practitioners access

body. Reflexology work ‘from the inside out’

these points on the feet and hands (bottom,

by stimulating the nervous system releasing

sides and top) to stimulate organs and systems


throughout the entire body.

Stress and tension Symptoms of arthritis Infertility

Fit4U Magazine • • 7

ENERGY DRINKS Energy drinks may be a trigger for fatal heart rhythm leading to heart attacks or strokes.



ncreasing our fitness is all about challenges. We challenge our

The caffeine is the main trigger. Regulation in Australia is stringent

body to increase stamina and endurance. Increase our strength

with comprehensive standards that regulate the control and quantity

with weight based exercises.

of caffeine in colas and energy drinks. All foods or beverages containing caffeine must have a label stating that the product

Here is a challenge! Google - ‘Dangers of Energy Drinks’. Reading

contains caffeine. In cola-type drinks, total caffeine content must not

just a few of these articles from media and also medical experts is

exceed 145mg per litre.

an eye-opener. In Energy Drinks, the maximum caffeine content cannot exceed What many thought of as ‘just another soft drink’ or a ‘quick pick me

320mg per litre from all sources (Standard 2.6.4). Many Energy

up’ could not be more wrong.

Drinks also contain Guarana, a South American plant with natural high levels of caffeine. A standard 250ml can contain 80gm of

The danger lies in the quantity of caffeine, guarana, taurine and


sugar as well as other amino acids. Targeted to be drunk fast, there are now ‘energy shots’ available in smaller portions.

Additional labelling requirements are required advising that these products are not suitable for young children, pregnant or lactating

Energy Drinks are worth $4.8 billion a year and are the fastest

women as well as those sensitive to caffeine.

growing drink market. While caffeine is present in tea, coffee, chocolate and soft drinks, it is also found in confectionary, sports supplements and in Energy Drinks. Caffeine is a natural substance found in the leaves, nuts and seeds of some plants. It is a stimulant and affects the brain and nervous system. Working in the same way as adrenalin, caffeine can increase heart rate, breathing and energy.

8 • Fit4U Magazine •

How many Energy Drinks did you have today?”

ASK YOURSELF - How much is too much? The signs and symptoms of excessive caffeine intake include: • Heart palpitations


• Irritability


• Excitability

Increased body temperature

• Dizziness


• Restlessness


• Dehydration

Large energy burst followed by a feeling of fatigue

In small quantities, caffeine can improve alertness, concentration

Let’s look at another scenario… if you drink 2 cups of coffee and a

and energy levels. Although consuming high levels of caffeine

block of milk chocolate - you now can only have one Energy Drink

can increase nervousness, lead to disrupted sleep and heart

for the day.

palpitations. Research polls show that many people, consume up to 10 Energy Recent studies indicate that it is safe to consume 300-400mg of

Drinks per day. If a person did not eat or drink any other products

caffeine per day. It is not recommended to consume over 400mg

containing caffeine, the person would have had a caffeine intake

of caffeine in one day.

of 800mg - double the maximum recommended.

If you don’t drink coffee and your only caffeine intake is from

Caffeine, like sugar and other parts of your diet provides certain

Energy Drinks. This would indicate a maximum of 4-5 Energy

health benefits, but only in moderation.

Drinks per day. Fit4U Magazine • • 9

10 • Fit4U Magazine •

s u Pl

Stay Active


in both Mind and Body



Plus is a wonderful time of life. We have learnt the

Myths about Aging

lessons of youth, experienced

the highs and lows of adulthood - now it’s time to turn back the clock and enjoy life. As over 50s, we have a few health and lifestyle




Children grow up and move away, health concerns and in later years a loss of independence. Healthy aging allows us to continually reinvent yourself by finding new activities to enjoy, staying physically and socially active, adapting to new experiences. The Grey Nomads lifestyle is a wonderful example of Plus 50s enjoying and embracing life. The recipe for a Plus 50 healthy lifestyle is a mix of keeping active, healthy eating and of course enjoying life. Find a purpose, meet new people, travel and enjoy doing all those things you never had to time to do before.

Myth #1 - Aging means declining health and disability Fact: Some health issues and diseases do become more common as we get older. This does not mean that Plus 50s are destined to an early decline. Statistically, we are living longer than people did 50 years ago. Being health proactive by eating healthy, exercise and minimising stress reduce health risks.

Myth #2 - Memory Loss is just a part of aging Fact: You may notice that some memories may take a little longer to retrieve. But, significant memory loss is not a result of aging. You continue to learn throughout your whole lifetime, including as you get older. Keeping your brain active will keep your memory sharp.

Myth #3 - You can’t teach an old dog new tricks Fact: The opposite is true. Plus 50s thrive on learning new things and as proven by the Grey Nomads, new environments too. Learning something new is all about having confidence in yourself and belief that comes from your life experiences.

Fit4U Magazine • • 11

s u Pl Exercise Tips Before starting an exercise program Check with your Doctor about any health conditions or medications that may affect your choice of exercise. What activity or type of exercise do you like? Will you be motivated to continue? You might prefer to exercise in a group or prefer individual activities like swimming. Always start off SLOW. As your health and fitness improves you will be able to build towards more intensive exercise routines. This will help you to avoid injury. Walking is a gentle and relaxing exercise and is one of the best ways to stay fit.


STAYING Keep Active Learn a new hobby or craft Play with your grandchildren or take the dog for a walk Learn something new Get involved in your community Take a class or join a club Travel and explore new places Go on a scenic hike, go fishing or camping Visit a museum, go to a concert, play or see a movie Write your memoirs or document your life experiences

12 • Fit4U Magazine •

Healthy Eating Load up on high-fibre fruits, vegetables, and whole grains Your digestive system will slow down as you get older, so fiber is very important. Eat foods rich in fibre such as whole grains, fruit and vegetables. You will feel more energetic and have more fuel to keep going.

Put effort into making your food look and taste good Your sense of taste changes as you get older and may not be as strong. Your appetite also may not be the same, but nutritional is just as important as ever. If food doesn’t give you the same enjoyment like you used to, put a little more effort into your meals. Experiment with new flavors and ways you prepare and presentation your food.

Watch out for dehydration As you get older, your body’s needs change. Plus 50s maybe more prone to dehydration. Make sure you are drink plenty of water, even if you don’t feel thirsty. If you’re not getting enough water, your energy level may lessen. In Summer months, it is important to drink plenty of water.

Make meals a social event Eating alone is not as much fun as enjoying a meal with others. If you live alone, invite other people over or arrange to meet out to enjoy a meal. Turn a simple meal into a social occasion.


Fit4U Magazine • • 13

Rhabdomylolysis ARE YOU PUSHING YOUR BODY TOO HARD? ‘Feel the burn’ is heard regularly when exercising. The burn or muscle soreness is how we identify that certain muscles are being worked. During a familiar exercise routine where extreme strain is not a factor, yes, this is a good indicator. If you don’t feel that burn, you probably don’t think you have had a good work out. What is the ‘burn’? It is attributed to build up of lactic acid that is a result of a chemical reaction in your muscles during exercise from a lack of oxygen. Exercise without the ‘burn’ means that the intensity of your routine is supplying sufficient oxygen to your muscles.


ushing your body to extreme in fitness regimes such as

Symptoms of Rhabdomylolysis

Cross-Fit training and military style Boot Camps are being

Extreme muscle pain and soreness

blamed for a rise in everyday exercisers being diagnosed


with Rhabdomyoylsis. Over exercise or exercising to extreme levels is increasingly identified as a main cause of this condition. Once

Difficulty moving the affected muscles

upon a time… only elite athletes were at risk of Rhabdomyoylsis.

Weakness in the affected muscles

A direct or indirect muscle injury is the primary cause of

Nausea or vomiting

Rhabdomylolysis. It doesn’t sound too serious yet; muscle injury is an occupational hazard for athletes. Read on… You feel the burn and pain - what you expect from your exercise routine to get the result you want. BUT… what is happening to your body when you push past the burn and pain? Overworking your muscles to the extent that the tissues start to break-down can’t be good. Muscles have a protective coating, but under stress and trauma they can rupture. Myoglobin, Creatine Kinase (CK), Aspartate Aminotransferase (AST) and other enzymes are released into the blood. This may result in kidney damage or possibly kidney failure. Cross-Fit groups globally have adopted Uncle Rabdo the clown cartoon to light-heartedly show the effects of Rhabdomyolysis.

14 • Fit4U Magazine •

Confusion, dehydration or loss of consciousness Dark coloured urine, reduced or no urine output

Long workouts with many repetitions are a

To avoid the risk of muscle breakdown,

prime cause of Rhabdomylolysis. It doesn’t

Rhabdomylolysis and possible kidney damage

need to be a heavy workout. Exercise involving

or failure - vary your routine.

heavy weights will force you to stop before severe muscle breakdown occurs.

Avoid repetitious exercises, warm-up and warm-down properly. It is important to stay

An exercise routine that includes say -

hydrated with regular water intake before, during and after exercise.

5 sets of 5 squats 5 sets of 5 push ups 5 sets of sit ups 5 sets of walking lunges

Overtraining or improperly training in any fitness pursuit - cross-fit, boot camps, football or elite athletic sports. If you are returning to training after a break, ease into building up

Generally won’t pose a risk of Rhabdomylolysis.

your fitness. Think smart and focus on quality

But… a routine that consists of -

over quantity in your strength and endurance training plans. Stay Rhabdo and injury free.

1 set of 100 squats 1 set of 100 walking lunges 1 set of 100 sit ups 1 set of 100 push ups

If you notice any of the warning signs of Rhabdomylolysis, see your Doctor immediately.

Most importantly, listen to your body. Remember, large quantities of repetitive

There is no magic movement that always causes Rhabdomylolysis. BUT, some movements are higher risk than others, if performed by new athletes or in excess repetition. ”

exercises will increase your risk. Any one of these large sets of reptitive exercises could place you under risk of muscle breakdown and Rhabdomylolysis.


- Fit4U Magazine • • 15

LOW CALORIE COCKTAILS You’ve been health conscious all week, eating right, exercising and now you want to celebrate and party with the girls without undoing all of your hard work. How do you maintain your weight loss without blowing all of your calories at the bar? Here are four great, calorie-controlled cocktails that will leave you feeling sexy, instead of guilty.

Old Fashioned 1/2 teaspoon granulated sugar 2 dashes Angostura bitters 2 ounces bourbon

The Old Fashioned is one of the earliest recorded cocktails and has been a favourite for well over 200 years.


In a whiskey glass, add sugar and bitters. Add bourbon and

1/2 teaspoon water

stir until sugar dissolves. Fill glass with ice and a splash of

1 twist of lemon peel

water. Stir and garnish with a lemon peel twist.


The Margarita is refreshing and surprisingly low


in calories. This pure recipe is only 144 calories

1 - 1/2 ounces 100-percent

and is perfect for happy hour.

Agave blanco tequila 1 ounce fresh lime juice 1/2 ounce Cointreau

16 • Fit4U Magazine •

Fill cocktail shaker with ice; add tequila, lime juice, and Cointreau. Shake ingredients together until chilled, strain into glass filled with ice.


The Cosmopolitan made famous by the Sex and


the City crew, is not only a delicious cocktail it is

2 ounces vodka

also only 150 calories.

1 ounce Cointreau 1 tsp lime juice 1/2 cup cranberry juice

Mojito 1 teaspoon sugar 1/2 lime 3 sprigs mint 1.5 ounces light rum Soda water

Place ice in a martini glass. Shake vodka, Cointreau, lime and cranberry juice in a cocktail shaker to combine. Strain into the prepared glass.

A Mojito made with fresh ingredients, is a 150 calorie cocktail that many women love. Combination of mint and lime is tangy and refreshing, making the Mojito the perfect beverage for any night out. Put the sugar in a highball glass (or any 8- to 12-ounce glass), squeeze in the juice of 1/2 small lime, and toss in the squeezed lime shell. Add mint sprigs and muddle for a moment. Then add the light rum and handful of ice, and fill with chilled soda

Sea Breeze Sea Breeze is as refreshing as its name. A 1 1/2 fluid ounces vodka

refreshing blend of vodka, cranberry juice and

4 fluid ounces cranberry juice

grapefruit juice. Plant your beach umbrella and

1 fluid ounce grapefruit juice

enjoy this simple drink.

1 1/2 cups ice cubes 1 lime wedge

Combine vodka, cranberry juice, and grapefruit juice in a highball glass and stir to combine. Add ice. Garnish with a wedge of lime.

Fit4U Magazine • • 17


With so many different ‘diet’ options sold in supermarkets, how do we know which type of foods are best for weight loss? According to dietician Karen Inge, when it comes to lite, low-fat and sugar-free foods, surprisingly none of these food choices will aid with weight loss. Inge suggests that lite, low-fat and sugar-free foods can actually attribute to weight gain, as often these products contain more calories than their sugar and fatty counterparts. “Low fat does not necessarily mean it’s good for your waistline. Many low-fat products are actually high in sugar, which can make them high in kilojoules…the high sugar levels of these foods outweigh the benefits of them being low fat,” Inge says. Lite, low-fat and fat-free foods are often compensated with large amounts of sugar, which not only negatively affects blood sugar levels, it also affects insulin levels, inhibiting our ability to burn fat. Lite, low-fat and fat-free foods encourage our bodies to store fat rather than burn it off. Sugar-free and calorie-free options are just as detrimental to weight loss. To keep calories low, these foods are pumped full of artificial sweetener. Artificial sweetener confuses the body and promotes overeating. It also makes us crave sweet foods and can, for many of us, form binge cravings for sweet, caloric deficient foods.

What is even more concerning is that the common artificial sweetener Aspartsme is considered a neurotoxin. A neurotoxin is a toxin that wreaks havoc on our nervous system, inhibiting growth of nervous tissue. When deciding on what type of treat to indulge in, it is important to choose the full fat, real low-sugar options and monitor weight loss through portion control rather than inhibiting ingredients. Artificial ingredients and too much sugar can cause damage to your body and result in weight gain rather than weight loss. Read the labels and make an educated decision about the foods you put into your body. In the long run, your body will thank you for it.

18 • Fit4U Magazine •

FOOD LABELLING It can be confusing to understand labels on foods. Taking the time to check the labels of every food you purchase can be difficult - working out what they mean and how to use them can be tricky. Labels on most food packaging must meet strict requirements and is overseen by Food Standards Australia and New Zealand. In January 2013, food labelling was revised with new requirements for food manufacturers and processors to adhere to. The majority of nutritional information is available on the Nutrition Information Panel on most products. You can decide which product is the best and health choice for our family and avoid unnecessary saturated fat, added salt, added sugars and kilojoules.

All ingredients in a food product must be listed on the label in order from largest to smallest by weight. This will help you to spot foods that are high in saturated fat, added salt or sugars. Beware of foods that may look as if they are a single serve, but are actually several servings in the one packet. You can use the information on the Food Label to compare similar packaged foods. Notice the difference between the single serve and per 100g columns for each of the saturated fats, sugar and salt on the example label on the next page.

how to understand food labels What to look for… Don’t rely on health claims on labels as your guide. Instead learn a few simple label reading tips to choose healthy foods and drinks, for yourself. You can also use the label to help you lose weight by limiting foods that are high in energy per serve.

Nutrition Information Total Fat Generally choose foods with less than 10g per 100g. For milk, yogurt and icecream, choose less than 2g per 100g. For cheese, choose less than 15g per 100g.

Saturated Fat Aim for the lowest, per 100g. Less than 3g per 100g is best. Other names for ingredients high in saturated fat: Animal fat/oil, beef fat, butter, chocolate, milk solids, coconut, coconut oil/milk/cream, copha, cream, ghee, dripping, lard, suet, palm oil, sour cream, vegetable shortening.

Servings per package – 16 Serving size – 30g (2/3 cup)

100g Column and Serving Size

Per serve

Per 100g














If comparing nutrients in similar food products use the per 100g column. If calculating how much of a nutrient, or how many kilojoules you will actually eat, use the per serve column. But check whether your portion size is the same as the serve size.

Energy Check how many kJ per serve to decide how much is a serve of a ‘discretionary’ food, which has 600kJ per serve.













Not all labels include fibre. Choose breads and cereals with 3g or more per serve




Ingredients: Cereals (76%) (wheat, oatbran, barley), psyllium husk (11%, sugar, rice, malt extract, honey, salt, vitamins. Ingredients Listed from greatest to smallest by weight. Use this to check the first three ingredients for items high in saturated fat, sodium (salt) or added sugar.

Avoiding sugar completely is not necessary, but try to avoid larger amounts of added sugars. If sugar content per 100g is more than 15g, check that sugar (or alternative names for added sugar) is not listed high on the ingredient list.

Other names for added sugar: Dextrose, fructose, glucose, golden syrup, honey, maple syrup, sucrose, malt, maltose, lactose, brown sugar, caster sugar, maple syrup, raw sugar, sucrose.

Sodium (Salt) Choose lower sodium options among similar foods. Food with less than 400mg per 100g are good, and less than 120mg per 100g is best.

Other names for high salt ingredients: Baking powder, celery salt, garlic salt, meat/yeast extract, monosodium glutamate, (MSG), onion salt, rock salt, sea salt, sodium, sodium ascorbate, sodium bicarbonate, sodium nitrate/nitrite, stock cubes, vegetable salt.

Nutrition and Health Claims Food labels may make claims of nutritional benefit like low fat, reduced salt or high in fibre or even that a food has a ‘good source of calcium’. Products that claim to be ‘low fat’ may not be low in total energy (kilojoules) compared to other products. Health Claims are different to nutritional claims in that they link a food or ingredient to a specific health effect. General Level Health Claims that a nutrient or ingredient in the food has an effect on a health function such as calcium is good for bones and teeth. High Level Health claims that a nutrient or ingredient in the food product has an impact on a serious disease such as diets high in calcium may reduce the risk of osteoporosis in people 65 years and over. Each claim must meet specified levels as set down by Food Standards Australia and New Zealand. It is important to take a closer look at the Food Label of items making these claims. In January 2013, a new standard was gazetted with a three year transition period. This means that all food products carrying nutritional and health claims, and endorsements will need to comply with the new Standard by 18th January 2016. Standard 1.2.7 - Nutritional, Health and Related Claims, gives consumers the confidence that all health claims on food packaging are supported by scientific evidence. You will be able to make informed food product choices with more confidence in what is in the food that you buy for your family. Links Source: Food Standards Australia and New Zealand

Fit4U Magazine • • 19

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20 • Fit4U Magazine •




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Use Coupon Code ‘Fit4U’ Offer ends: 30/04/2014 Fit4U Magazine • • 21

PLUS 5 Fresh Fruit and Vegetables for a healthier you.



HEALTHY HEART Cooked tomatoes are ideal as a Heart food. When cooked, the antioxidant in tomatoes called lycopene is more concentrated than

it is in fresh. Other vegetables that reduce heart disease include


green leafy vegetables (lettuce, spinach, Swiss chard, mustard


brussel sprouts, bok choy, kale), Fruits like guava, watermelon



22 • Fit4U Magazine •

greens), cruciferous vegetables (broccoli, cauliflower, cabbage, and citrus fruits (oranges, lemons, limes, grapefruit) are akso heart


CANCER PROTECTION Adding just one extra serve of fruit and vegetables each day, research suggests, can reduce your risk of head, neck and lung

cancer,. Red foods that are rich in lycopene also prevent prostate cancer. The more colour and variety in your vegetables, the wider range of cancer-fighting antioxidants to give you greater cancer protection. Try non-starchy vegetables like lettuce and other leafy greens, broccoli, bok choy, cabbage, onions and cauliflower. Blue and purple foods like blueberries and eggplant are good for you too. Garlic, chilli, apples and any vegetable or fruit with vitamins A, C and E like orange, other citrus, berries, kiwi and red capsicum if raw is best for your body.



FIVE STEPS MAKE SURE YOU EAT A VARIETY OF GOOD FOOD 1. Plan your meals and shopping list before you shop. Check you have included lots of fruit and vegetables. 2. In the store, be flexible and take advantage of specials. Swap to fruit or vegetables in season. 3. When fresh fruit or vegetables are in limited supply, check prices of frozen varieties. These may be a substitute at a better price. 4. Avoid canned fruits and vegetables as these may contain additional sugar or salt. 5. Shop regularly – 2 to 3 times a week if you can. Your fruit and vegetables will be fresher, look and taste good plus keep their nutritional value.

Lots of dark green, leafy vegetables are good to prevent vision and eye diseases. They contain carotenoids, which protect

against age-related eye disease. Macular Degeneration is a big concern as we get older and spinach and collard greens have been shown in studies to reduce the risk. Another vefetable high in carentenoids is carrots. Carrots also are high in vitamin A as are other colourful vegetables like corn, squash, kiwi fruit and grapes.

STORE TO KEEP FRESH LONGER GREEN LEAFY VEGETABLES AND SALAD VEGETABLES Store, unwashed, in the crisper, or in vented plastic bags in



the refrigerator. Try using some of the products designed to extend the life of fruit and vegetables eg Special bags

Non-starchy vegetables are good as they

or ‘ExtraLife’ disk.

fill you up while providing minimal carbohydrates. It is important to eat small meals and regular snacks with plenty of

leafy greens and legumes. Beans and lentils are very high in fibre,

CITRUS FRUIT, APPLES AND PEARS Best stored unwashed in the refrigerator. If this is not possible then store in a cool and well ventilated place.

digest slowly and easy for your body to absorb. Most importantly, they provide your body with protein. Starchy potatoes are not


recommended, but you will find that sweet potatoes and Carisma,

Store at room temperature. Do not refrigerate. Find a cool

a low-GI white potato are a good alternative.

place if it is very hot.


REDUCE STRESS & DEPRESSION RISK During stressful situations or when you are feeling down, it is likely that you will often reach for comfort food. Steer clear of those

foods that are high in fat or sugar. A meal that is fulfilling and sustaining like minestrone or vegetable and lentil soup have legumes which have lots of antioxidants and vitamins. High-folate and deeply coloured foods like spinach and berries, as well as

MUSHROOMS Best stored in paper bags in the refrigerator. ROOT VEGETABLES - CARROTS, TURNIPS, BEETROOT, PARSNIP Store in plastic bags or the crisper compartment of the refrigerator. ONIONS, POTATOES AND GARLIC Store in a cool, dark, dry and well ventilated place.

high-fibre pears, apples and bussel sprouts may reduce irritability and mood swings. Fit4U Magazine • • 23


Healthy Food Lover Owned Since 2012

Today’s busy lifestyle doesn’t leave much spare time to prepare a healthy meal. We hope you enjoy these quick and healthy meals, salads and snacks for when you are on the go.

What makes US different? We give 100% of profits to community projects assisting them to become financially and self sustainable. You choose which project to support.

26 Chilli Con Carne

26 Simple Pumpkin Soup

Choose from over 300 products PERSONAL CARE LAUNDRY BABY CARE


27 Healthy Tuna Mornay

28 Rainbow Fried Rice

29 Spiced Mince with Humus Be part of a Ripple Effect TODAY Every time you shop you can tell your story of how you have made a difference to the world. Visit our website to share your difference making story today.

30 Easy Tortillas

31 Chilli, Lime, Prawn & Mango Salad


32 Spinich & Asparagus Salad

33 Avocado Salad with Asian Dressing

34 Carrot, Snow Pea & Ginger Slaw

35 Apple & Sultana Wraps VISIT THE WEBSITE TODAY

Website: Phone: 0404 46 98 45

35 Apricot Muesli Balls

36 Fruit Scrolls 24 • Fit4U Magazine •




35 27



35 26



33 32

Fit4U Magazine • • 25

Chilli Con Carne Ingredients


500g beef mince

1. In a pan, fry the meat in the olive oil. Add the onion, chilli and

1 large onion, diced

garlic and cook until well browned.

4 cloves garlic, crushed

2. Stir through tomatoes and tomato paste with the beef stock.

1 tbsp olive oil

3. Simmer for 20 minutes.

1 tsp chilli, crushed

4. Add the beans, oregano, cumin and beef stock.

2 tbsp tomato paste

5. Season with salt and pepper.

1 tin whole peeled tomatoes 1 tin kidney beans, drained 2 tsp dried oregano 1 tsp cumin 1 cup beef stock 2 tbsp all-purpose flour Yields: 8 Servings


Simple Pumpkin Soup Ingredients


1 butternut pumpkin, peeled de-seeded

1. Heat oil in a pan and fry all vegetables until golden

and cubed

2. Add 2 L boiling water to the pan and stir in stock powder.

1 large potato, peeled and cubed

3. Bring to the boil and simmer for 20 minutes until all

1 large carrot, peeled and roughly chopped

vegetables are soft.

1 onion, diced

4. Using a stick mixer liquefy all the soup until it’s nice and

2 tbsp olive oil


4 tbsp Massel chicken flavoured stock

5. Taste and season with salt and pepper accordingly.

powder Salt and pepper

26 • Fit4U Magazine •


Healthy Tuna Mornay Ingredients 2 cups macaroni pasta 2 tbsp butter 2 brown onions, finely chopped 4 tbsp plain flour 4 cups skim milk 2 tbsp wholegrain mustard 1 cup light cheese, grated 425g tin tuna in springwater or brine 3 tbsp flat leaf parsley, chopped 1 cup wholegrain breadcrumbs


Method 1. Preheat oven to 180°C. 2. Cook pasta in plenty of boiling water as per packet directions and drain and run under cold water when done. 3. In a large frying pan, melt the butter and add the onion. Fry until translucent and add the flour. Cook for 1 minute and remove from heat. 4. Whisk in the skim milk until smooth and return to the heat and bring to the boil. 5. Remove from heat and whisk in the mustard, cheese, parsley and tuna. 6. Stir through the pasta and pour into a baking dish. Sprinkle over the breadcrumbs and bake for 20-25 minutes or until top is golden.

Fit4U Magazine • • 27

Rainbow Fried Rice Ingredients Red - 1/2 red capsicum, diced Orange - 1 carrot, peeled and diced Yellow - 1/2 yellow capsicum, diced and 1/2 cup frozen corn Green - 1/2 cup frozen peas Blue/Indigo - 1/2 red onion, diced Violet - 6 rashers short cut bacon, diced 1 cup basmati rice 2 teaspoons oil 2 eggs, lightly beaten


2 cups cooked chicken, diced 2 tablespoons soy sauce

Method 1. Cook the rice in a large saucepan of boiling water until tender or use a rice steamer. Drain, refresh under cold water and drain again. 2. Heat 1 teaspoon of the oil in a wok over high heat. Pour in the eggs and cook as an omelette, turn, cook until firm. Transfer to a plate and cut into thin strips. 3. Heat remaining teaspoon of oil in the wok over high heat, add onion and bacon, stir fry for about 3 minutes until golden and starting to crisp. 4. Add capsicums and carrot and cook for 2 minutes, add frozen peas and corn, stir-fry for another minute. 5. Add soy sauce, mix through, then add rice, egg strips and chicken and cook until heated through. 6. Stir well and serve.

28 • Fit4U Magazine •

Spiced Mince with Humus Ingredients HUMMUS 1 x 400g can chickpeas 1 lemon, juiced 1 tbsp tahini olive oil and salt and pepper, to taste

SPICED MINCE 2 tbsp olive oil 1 red onion, finely diced CREATED BY SOPHIE HANSEN - KIDSPOT

1 tbsp baharat (Lebanese 7-spice blend, available from Herbies) 500g minced lamb, beef, venison or pork



1/4 cup toasted pine nuts

1. To make the hummus, blend all ingredients, adding a little more

chopped flat leaf parsley, to serve

lemon juice or water until you have the right consistency (like a

Lebanese or flat bread

smooth, spreadable paste). Season to taste. 2. For the mince, heat the olive oil over medium heat and cook the onions for 5 minutes. Add the baharat and stir well. Cook for another couple of minutes then add the mince. Break it up with a wooden spoon and cook, stirring regularly for about 10 minutes. 3. To serve, spread the hummus on a large platter, top with the mince, sprinkle with pine nuts and parsley and serve with flat bread on the side.

Fit4U Magazine • • 29

Easy Tortillas Ingredients 4 cups plain flour 3 tsp baking powder 2 tsp salt 1 tbsp vegetable oil 1 1/2 cups warm milk


Method 1. In a bowl mix together flour, salt, baking powder and vegetable oil. Slowly stir in the milk until a loose sticky ball is formed and then knead on a floured surface for 2 minutes. If it is a little dry add a touch more milk. 2. Place in a bowl and cover with plastic wrap. Leave it to rest for 20 minutes. 3. After resting using a sharp knife cut dough into 16 portions and roll into balls. Place on a tray so they’re not touching and recover with plastic wrap.Leave them to rest for a further 10 minutes. 4. After the second rest, roll the dough out a ball at a time to make a 20 cm round circle. Keep rolled tortillas covered so they don’t dry out. 5. Cook in a hot dry skillet for 30 seconds per side. Keep warm in a tea towel until ready to eat. 6. Fill with your favourite salad and healthy fillings.

30 • Fit4U Magazine •

Chilli, Lime, Prawn & Mango Salad Ingredients 1 tablespoon brown sugar 2 tablespoons canola or olive oil 2 tablespoons sweet chilli sauce 750g green prawns, peeled, tails intact 1 lime, juiced 2 mangoes, peeled, sliced 2 Lebanese cucumbers, sliced 150g baby spinach leaves 1/4 cup fresh coriander leaves

RECIPE BY JULIE JANSON Photography by Louise Lister

Method 1. Combine brown sugar, canola or olive oil and sweet chilli sauce. Add green prawns, peeled, tails intact and toss to coat. Refrigerate for 30 minutes. 2. Heat a pan on medium. Cook prawns for 2-3 minutes. Bring the marinade in a saucepan to the boil. Remove from the heat and stir in 1 lime juiced. 3. Combine the peeled and sliced mangoes, sliced Lebanese cucumbers, baby spinach leaves, fresh coriander leaves, prawns and dressing to serve

Fit4U Magazine • • 31

Spinach & Asparagus Salad Ingredients 1 bunch asparagus, woody ends trimmed, cut into 8cm lengths 2 tablespoons olive oil 1 tablespoon red wine vinegar 1 garlic clove, crushed Pinch of caster sugar

RECIPE BY MICHELLE SOUTHAN Photography by William Meppem

Method 1. Cook the asparagus in a medium saucepan of boiling water for 3-4 minutes or until bright green and tender crisp. Refresh under cold running water. Drain well. 2. Meanwhile, whisk together the oil, vinegar, garlic and sugar in a small jug until well combined. Taste and season with salt and pepper. 3. Combine asparagus, spinach and tomato in a large serving bowl. Drizzle with the dressing and gently toss to combine. Serve immediately as a side dish to your favourite main meal.

32 • Fit4U Magazine •

Avocado Salad with Asian Dressing Ingredients 2 avocados, halved, stones removed, peeled, roughly chopped 1/2 cup mint leaves 1/2 cup coriander leaves 2 Lebanese cucumbers, halved lengthways, deseeded, thinly sliced crossways ASIAN DRESSING 1 tablespoon mirin (see note) 1 1/2 tablespoons Japanese rice vinegar 2 teaspoons soy sauce 1 teaspoon caster sugar

RECIPE BY ABI ULGIATI Photography by Louise Lister

1 tablespoon extra-light olive oil

Method 1. Make Asian dressing; Place mirin, rice vinegar, soy sauce, sugar and oil in a bowl and whisk until well combined. Set aside for 10 minutes for flavours to develop. 2. Place avocado, mint, coriander and cucumber in a bowl. Pour over dressing and toss gently to combine. Serve with barbecued fish, chicken or pork.

NOTE - Mirin is a Japanese low-alcohol wine made from glutinous rice. It adds sweetness and a glaze to dishes.

Fit4U Magazine • • 33

Carrot, Snow Pea & Ginger Slaw Ingredients 1/4 wombok (Chinese cabbage), finely shredded 200g snow peas, trimmed, cut into matchsticks 2 carrots, peeled, cut into matchsticks 5cm piece golden ginger, peeled, cut into matchsticks 2 tablespoons vegetable oil 2 tablespoons fresh lemon juice 1 tablespoon soy sauce 1 bunch English spinach, ends trimmed,

RECIPE BY SONJA BERNYK Photography by Geoff Lung

washed, dried, coarsely shredded 1 x 250g punnet cherry tomatoes, halved

Method 1. Combine the cabbage, snow pea, carrot and ginger in a bowl. 2. Whisk the oil, lemon juice and soy sauce in a jug or a bowl until well combined. pour over cabbage mixture and toss to combine.

NOTE - For a different flavour, add chopped red chilli, fresh coriander and toasted sesame seeds

34 • Fit4U Magazine •

Apple & Sultana Wraps Ingredients 2 wholegrain tortillas 1 tablespoon extra-light spreadable cream cheese 1/2 cup canned no added sugar apple slices 1 tablespoon sultanas, chopped Pinch ground cinnamon


RECIPE BY LIZ MACRI Photography by Georgie Cole & Steve Brown

1. Preheat a sandwich press. Place tortillas on a flat surface. Spread 1 side of each tortilla with cream cheese. Place apple, sultanas and cinnamon along 1 edge of each tortilla. Roll up to enclose filling. 2. Place in press. Cook for 2 to 3 minutes or until tortilla is toasted and filling warmed through. Cut in half. Serve.

Apricot Muesli Balls Ingredients 2 cups toasted muesli 1 cup dried apricots 1/4 cup honey 60g butter, melted 3/4 cup shredded coconut


RECIPE BY SONJA BERNYK Photography by Geoff Lung

1. Place muesli, apricots, honey and warm, melted butter in a food processor. Process for 2 to 3 minutes or until well combined. 2. Place coconut in a shallow dish. Roll tablespoons of muesli mixture into balls. Coat balls in coconut. Set aside to cool for 15 minutes before serving. Fit4U Magazine • • 35

Fruit Scrolls Ingredients 450g (3 cups) self-raising flour 1 tablespoon caster sugar 1/2 teaspoon baking powder 50g chilled butter, chopped 1 egg 310ml (1 1/4 cups) buttermilk 115g (1/3 cup) no-added-sugar fruit spread 70g (1/2 cup) chopped pecans

RECIPE BY KERRY RAY Photography by Steve Brown

Method 1. Preheat oven to 180°C. Line eight 200ml-capacity muffin pans with paper cases. Combine the flour, sugar and baking powder in a large bowl. Add the butter. User your fingertips to rub the butter into the flour mixture until the mixture resembles coarse breadcrumbs. Make a well in the centre. 2. Whisk the egg and buttermilk in a jug. Pour into the well and use a flat-bladed knife to mix until the dough just comes together. Turn onto a lightly floured surface and bring the dough together into a ball. 3. Roll out dough to a 26 x 30cm rectangle. Spread with fruit spread and sprinkle with pecans. Starting from the long side closest to you, roll up to form a log. Cut into 8 slices. Place a slice, cut-side up, in each lined pan. Bake for 25 minutes or until puffed and pale golden. Set aside to cool.

36 • Fit4U Magazine •


e v a h S t P s P u A m S S E N T I F

Fit4U Magazine • • 37

Authentic Yoga with Deepak Chopra Flexibility is essential for physical fitness and muscle growth. Now you can improve your yoga skills anywhere in the world with this new all-in-one yoga program developed by Deepak Chopra and model Tara Stiles.

The app is catered to all levels of fitness and includes poses and routines for developing strength, balance and flexibility. It also gives you a choice of music and whether you would like voice accompaniment whilst you practice. Watch Tara’s instructional videos and learn how to perfect your yoga. Available in the App Store $1.99

GymFu GymFu is a series of multiplayer games that encourage the increase of reps. The apps allow you to battle online competitors in a show of strength and endurance to see who can do the most reps.

Just hold your iPhone as you exercise and it will accurately count your repetitions. The GymFu series consists of SquatFu, PushupFu, Pullupfu and CrunchFu. The developer claims that users on average have increased their reps by 40 percent! Available in the App Store $0.99

38 • Fit4U Magazine •

Beatburn Treadmill and Outdoor Trainer Beatburn Treadmill and Outdoor Trainer transforms the beat of your favourite music to your running pace. You will no longer be interrupted by a slow ballad during your workout!

Beat-sync not only increased the BPM (beats per minute) of your playlist, it also includes helpful guidance from a qualified personal trainer. Beatburn Treadmill and Outdoor Trainer is an incredible app that customizes your playlist for you, choosing songs from your iPhone that match the pace of your workout, making you work harder without you even noticing! Available in the App Store $3.99

iMapMyFITNESS iMapMyFITNESS is an iPhone tracking app that uses your GPS to track all of your fitness activity. It records your workout details, duration, distance, pace, speed, elevation, calories burned and route travelled, all on an interactive map. You can easily update your data to a variety of MapMyFITNESS websites, where you can view your workout history and track your progress. You can even share your workout details with your friends via Facebook. Available in the App Store FREE

Fit4U Magazine • • 39

s lway

Fit 4 U





5 Health myths exposed

Spring Into Shape

fit4U Issue 2 • March 2014










What’s new in workout wear?


food for thought 10 Foods that Burn Fat

Be SUN Smart “Be Healthy, Fit and Happy”

Chilli Con Carne Simple Pumpkin Soup Healthy Tuna Mornay Rainbow Fried Rice Spiced Mince wth Humus

Old Fashioned Margarita Cosmopolitan Mojito Seabreeze


Issue One November/ December 2013



fit4U YO U R H E A LT H & F I T N E S S MAG A Z I N E

Vi s i t - w w w. f i t 4 u . n e t . a u

fit4U Health & Fitness Magazine - Issue 2 - March 2014  

Welcome to our 2nd issue of fit4U. 40 pages of health & fitness articles as well as scrumptious recipes that you will enjoy. Grab a cupp...

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