There has also been a few big weeks in the Enrich world. I have redesigned my logo which is displayed now on the website, facebook and this newsletter and it will soon be launched on training singlets. Two new classes have been added to the Enrich Training Schedule in conjunction with Melissa the owner of the ‘Women’s Practice’ in Greenslopes and I have officially re-entered the running community by joining Brisbane Roadrunners club.
The latter is a big deal as I don’t like racing (I actually get so nervous I could vomit-true) so I have stepped outside my comfort zone and am enjoying it more each time. I have even entered a fun run which will attract a very large number of participants, something which is way out of my norm !!
This leads me to the question of, when did you last step outside your comfort zone and do something for the first time? Ok, so you will never have your first kiss (it is the month for it) or first dance but there are plenty of other opportunities for you to get out there and experience a first. There are even a few opportunities in this newsletter – perhaps a new recipe, a new motto or even a 6 minute plank. This month we look at how to make our diet Anti- inflammatory in 9 easy steps, take hold of the benefits of planking and discover why we need protein.
Of course we have all the regulars to keep you on your toes too, a joke to make you smile, a recipe packed with nutrition to warm you and a quote to make you think.
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 cuppa, sit down, put your feet up and enjoy an Enriching read.
In Health & Happiness
Foods that will help you to become an Anti inflammatory Warrior
1. Increase the amount of fresh fruit (2 serves a day) and fresh vegetables (especially leafy greens- 5 serves a day)
2. Ensure your diet contains Good Fats from nuts, seeds, fish and avocado
3. Reduce and limit your intake of refined carbohydrates- including white bread, pasta, rice, cereals, cakes and biscuits
4. Increase consumption of wholegrains including oats, quinoa and buckwheat
5. Minimise your intake of red meats. Swap it for fish (you never see fat fish), chicken, turkey or vegetarian sources such as tofu, chickpeas or lentils – give “meat free Monday” a try.
6. Limit your intake of coffee, sugar, salt and alcohol, artificial colours, flavours and preservatives
7. Be aware of any food allergies or intolerances and remove them from your diet
8. Stop smoking
9. Introduce herbs and spices into your cooking such as garlic, turmeric and ginger
(wellness review- Metagenics 2011)
Quote of the Month
The most selfish 1 letter word - I - avoid it.
The most satisfying 2 letter word - We - use it.
The most poisonous 3 letter word - Ego - loose it.
The most used 4 letter word - Love - value it.
The most pleasing 5 letter word - Smile - keep it.
The fastest spreading 6 letter word - Rumour - ignore it.
The hardest working 7 letter word - Success - achieve it.
The most enviable 8 letter word - Jealousy - distance it.
The most powerful 9 letter word - Knowledge - acquire it.
The most essential 10 letter word - Confidence - trust it.
1. You use 200 muscles to take one Step
2. There are roughly 3500 hair cells and 30,000 nerve fibres found in the cochlea located deep within the inner ear
3. Each square centimeter of human skin on the hand contains about 100cm of blood vessels and 300 cm of nerve tissue.
4. Kissing can aid in reducing tooth decay. This is because the extra saliva helps in keeping the mouth clean.- Pucker up J
5. Only 7% of the population are lefties.
6. Human thighbones are stronger than concrete
Benefits of Planking
Looking to improve your strength, posture, flexibility and mental determination? Look no further than the plank hold position. Now you may not be up to the standard set by the current world record holder George Hood whose world record time stands at 1 hour 20 minutes and 5.01 seconds but we can all improve our own plank PB’s and reap the rewards. Here are a few reasons why you should get down and get planking!
Planking helps improve the following muscle groups
The midsection, including the rectus Abdominis and the transverse Abdominis muscles as well as the abdominal obliques and the upper body including the pectoral and serratus muscles. The lower body includes the quads, Sartorius and the tensor fasciae latae.
The plank hold position activates the inner core stabilizer muscles including the transverse abdominis and iliopsoas which help keep us upright as they stabilise the spine and hip. This is important as activation of these muscles helps prevent lordosis (sway back) which results from a weakness in the abs allowing the back to hyper extend. It also aids in prevention of Posterior Pelvic Tilt or flat back which is due to a weakness in the hip flexors.
Plank hold increases flexibility in the posterior muscle groups throughout the body including the trapezius muscles, triceps, lats, forearms, Glutes, hamstrings and calves not to mention a good stretch through the Achilles and the arches of the feet.
Strong mind, strong body the plank hold may be able to help reduce anxity and stress as it is believed to be able to calm the brain ( probably because the brain is too busy thinking about the other pain it is experiencing)
It also stretches and releases tension from the shoulder girdle which is where a buildup of the day to day stress is commonly held.
Protein- Are your building blocks strong?
Protein is an essential component of our diet. We need it to facilitate the transport and storage of other nutrients, produce hormones, immune function, growth, development and differentiation of cells, it provides our body with structural integrity and is a key player in catalysing many biochemical reactions which occur in the body and don’t forget building stronger muscles J But are we getting enough?
A general rule of thumb is 1 grams per kilogram of body weight with more required if you train, are rebuilding after illness or are pregnant and or breastfeeding.
It is important to get a good variety of Protein in your diet and this can include:
Meat, fish, chicken, low fat dairy, tofu, nuts, seeds, lentils and beans as well as some grains including rice and quinoa however grains except quinoa are not a complete protein
A good quality protein rich diet may help suppress appetite (protein increases the sensation of fullness) controls hunger and reduce lean tissue loss during calorie reduced diets. If you are looking to improve your protein intake there are 2 important rules: 1. Check with a nutritionist or dietitian first and 2. Ensure adequate water intake to remain hydrated. So on your mark, get set, GROW!!
Pumpkin, Lentil, Rocket and Beef Salad
Olive oil spray
1kg pumpkin, peeled, deseeded and cut into bite sized pieces
2 x 200g beef steaks, such as sirloin, fat trimmed
1 x 400g tinned lentils, drained
small handful basil leaves
4 cups rocket leaves
1 red onion sliced
1 diced Lebanese cucumber
6 roughly chopped sundried tomatoes
2 tablespoons balsamic vinegar
1 tablespoon extra-virgin olive oil
2 tablespoons olive tapenade
1. Preheat oven to 180˚C. Spray a roasting tin with oil, toss in pumpkin pieces and roast for 30 minutes, or until tender and golden. Set aside to cool slightly.
2. Meanwhile, place a char grill plate or heavy-based frying pan over medium-high heat. Spray steaks lightly with oil, then cook for 3 minutes on each side for medium-rare, or until cooked to your liking. Remove from heat and leave to rest, covered, for 5 minutes. Slice steaks thickly.
3. Place all ingredients, except tapenade, into a large bowl and toss gently to combine well. Divide among four bowls or plates, then add a spoonful of tapenade to serve.
Nutrition (per serve): 1370kJ; 29.9g protein; 12.3g total fat; 4.2g sat fat; 21.7g carbs; 11.0g sugars; 5.3g fibre; 201mg sodium; 87mg calcium; 4.6mg iron