As October has been both exciting and busy I decided to save my sanity and let go of my need to achieve everything and I have combined the October /November edition of the newsletter. Sometimes you just have to know your limits and rather than punish yourself for what you haven’t achieved, applaud yourself at what you have achieved.
So Welcome to “Oct-Vember” The month where we discover that we are almost through the year and can’t quite recall where it has gone ( I sometimes can’t recall what I ate for breakfast yesterday, BUT, I can always recall what I wore to any event at any age including shoes!!!!- I know it’s a skill)
As I walked through the supermarket and looked at all the Christmas decorations being placed on the shelves I realised that I am yet to start my shopping....Perhaps I could ask Santa if he could complete my shopping for me? Why not, I have been good!!! But it got me thinking have we lost touch with the meaning of Christmas and has it become the I-Christmas...I – Want?
It doesn’t matter what religion or belief you hold Christmas is about family. Sharing the day with family and friends that make a difference to the life of each and every one of us. So why am I talking about this in October??? Because Christmas is also one of the most emotionally and financially stressful times of the year and sometimes spending the day with those we love can be more than we can handle. So I have decided that if this is the case for so many of us we should be prepared for it. As a wonderful client of mine pointed out to me during the week...”Trish, it’s about the 6 P’s....Prior Preparation Prevents P*#! Poor Performance”
So with this in mind we look at how to survive the Christmas festivities in one piece with some easy to implement tips.
There will be some interesting facts that will simply surprise you and a recipe to welcome in the warmer weather (although the warmer weather seems to have disappeared here in Brissy)
For those of you that know me will know how much I love skipping. I am a big fan and let me tell you its a great way to meet people. On a recent holiday I was skipping and had numerous people tell me I was crazy or how much they used to love skipping when they were younger. As I replied to one older gentleman ,”it is the cheapest form of therapy that I know”. For $5 you can purchase a rope and then away you go. So I decided to share with you some reasons why you shouldn’t skip the skip and we will also look how it can help you skip through the calorie count.
All the usual suspects are in this newsletter as well, a joke to make you laugh, a quote to make you think and a recipe to inspire you in the kitchen.
To ensure that you don't miss out you can either follow me on twitter at https://twitter.com/#!/EnrichHealth or
Just like the Enrich Nutrition page and you won't miss any of the exciting updates :-) Just click on the links above and you will go straight there.
So it's time to make a ginger tea ( my fav of the moment) sit down, put your feet up and enjoy a read.
In Health & Happiness
When was the last time you skipped? Not skipped a workout or a meal (which I hope no one does J) but actually picked up a rope and skipped. It is an easy, cheap, therapeutic way to get the heart rate going. But what other benefits does it give? Here are 5 Reasons why you shouldn’t skip the beat?
1. Improves cardio vascular fitness, flexibility, co ordination, balance, rhythm and symmetry (How amazing is that)
2. Continuous skipping improves your cross lateral ambi-dexterity
3. It’s great for the spirit as it makes you feel like a kid again
4. Burns twice as many calories as walking – Yes its true!!!- Have a look at the calorie information below
5. Is an overall body work out it involves: deltoids, biceps, triceps, chest as well as heart and lungs, but wait there is more, your glutes (bum), hamstrings, quads, calf muscles and helps strengthen bone density and improves your core strength to boot.
So JUMP IN!!!
- Slow steady skipping at a pace of 60-80 turns per minute for 10 minutes will burn 70 calories for us girls and 100 calories for the boys
- If you were to pick up the pace and skip at between 80-120 turns per minute for 10 minutes we would burn 110 calories for us girls and 150 for you boys.
- If you were to skip at a rate of 120 turns a minute it would be around the same as running at almost 10km per hour.
How is it every year we feel that Christmas has snuck up when we weren’t looking...The date never changes, it is the same time every year and yet we feel overwhelmed and under prepared by it. Family, food, family, gifts, family, food, gifts....did I mention family???
Here are 5 Tips to help you make this Christmas more enjoyable stress free and help bring your new year in with a bang!!
1. B is for Budget- Know how much money you can afford to spend this Christmas and stick to it. Write out a list of people that you will be buying gifts for and give each person an upper limit dollar amount making sure that your gift spend fits within your total budget- Dont forget to budget for paper, cards, ribbons, decorations and the like. Buy your gifts as early as possible to avoid the stress of packed shopping centres and the dreaded CRS- carpark rage syndrome . When you have purchased a gift for someone cross them off your list so you don’t double up.
2. P is for Plan: what food you will need for the season. Where will you be spending Christmas, are you going away? Are you hosting? Get together with family and friends or even send out an email and get everyone to write down what they would like to bring to the day. Share out the food and the love. Make a shopping list and stick to it. Don’t put it in the trolley just because or you will find it at the back of the fridge just waiting!
3. R is for Relax- Don’t expect a Christmas miracle. If you have family that end up in the same debate every year, go into the knowing that this may occur. Avoid the familiar triggers that set people off or use the distraction technique (usually its a good time to make a toast and say what you are grateful for and thank people for being able to spend this day together)- Be the change you want to see in the world. After lunch when people start to wind down and and wind each other up organise a family game of cricket or tennis or bocce- less chance of an argument and more chance of fun.
4. S is for Start Early- If you are sending cards out this year or making your own gifts then make a list and allow yourself enough time to get it all done. Set aside some time each day to get your tasks done. Buy your cards early or even send an e-card to fellow family and friends. If you are cooking Christmas goodies for your loved one buy a few extra groceries each week so you don’t overload your budget.
5. M is for Moderation- Everything in moderation- A little bit of every one thing and not a lot of any one thing. Eat well, but enjoy a treat. Continue to exercise as it helps with both stress and the waistline and be sure to get enough sleep (7-8 hours is ideal...each night)
Christmas is not as much about opening our presents as opening our hearts- Janice Maeditere
Number 1 Plastics
PET or PETE (polyethylene terephthalate)
Found in: Soft drink, water and beer bottles; mouthwash bottles; peanut butter containers; salad dressing and vegetable oil containers; ovenable food trays.
Recycling: Picked up through most curbside recycling programs.
Recycled into: Polar fleece, fiber, tote bags, furniture, carpet, paneling, straps, (occasionally) new containers
Number 2 Plastics
HDPE (high density polyethylene)
Found in: Milk jugs, juice bottles; bleach, detergent and household cleaner bottles; shampoo bottles; some trash and shopping bags; motor oil bottles; butter and yogurt tubs; cereal box liners
Recycling: Picked up through most curbside recycling programs, although some allow only those containers with necks.
Recycled into: Laundry detergent bottles, oil bottles, pens, recycling containers, floor tile, drainage pipe, lumber, benches, doghouses, picnic tables, fencing
5 INTERESTING FACTS YOU MIGHT NOT KNOW
1. It has been said that over 350 million people suffer from Facebook Addiction Disorder.
2. Staying awake for 17 hours is the same for your body as drinking 2 glasses of wine.
3. Quick naps not only improve your alertness, but they also help in decision making, creativity and sensory perception.
4. The human brain stops growing at the age of 18.
5. It's possible to die from a broken heart; it's called Stress Cardiomyopathy
Quote of the Week
“Workouts are like brushing my teeth; I don’t think about them, I just do them. The decision has already been made.” — Patti Sue Plumer
Laugh Out Loud
Q: "Two potatoes are standing on a corner, how can you tell which one is a prostitute?"
A: "The one that says IDAHO!"
Q: Why do watermelons have fancy weddings?
A: Because they cantaloupe.
Q: What happens if life gives you melons?
A: Your dyslexic
Eggplant with Chickpeas
4 tbs eggplant, approx 500 grams cubed
1 large onion finely chopped
1 ½ tsp ground cumin
3 cloves of garlic, finely chopped
1 tsp ground turmeric
1 tsp chilli flakes
2 ripe tomatoes, chopped
2 ½ cups hot water
1 cup quinoa grain, rinsed and drained
2 x 400 grams can chickpeas rinsed and drained
Zest of 1 lemon or lime
4 stalks of broccolini
5 mushrooms sliced thin
A handful of chopped coriander including stalks
Greek yoghurt for serving
1. Heat the olive oil in a large frying pan and cook the eggplant until golden.
2. Add the onion and continue cooking until it is soft. You may need to add a little more oil as the eggplant tends to absorb it quickly.
3. Stir in the garlic, cumin, turmeric and chilli and cook for about 30 seconds
4. Add the tomatoes and 1 cup of water, season with salt, cover and simmer on low heat for 10 minutes.
5. Add the quinoa to the pan with the chickpeas, lime or lemon zest, broccolini, mushrooms and extra water bring back to the boil, cover, then reduce the heat and simmer for 10-15 minutes.
6. Stir in the coriander and cook for another 2-3 minutes. Serve with some Greek yoghurt and /or a squeeze of lime or lemon juice
Replace half the amount of eggplant with shredded chicken breast or prawns