They are the best option as the range features BARLEYmax™, a super grain developed by CSIRO, which can help reduce the risk factors for diabetes, heart disease, cancer and other life threatening illnesses.

Renowned nutritionist and dietitian, Dr. Joanna McMillan believes eating fewer processed foods, such as fresh fruits, vegetables, wholegrains and CSIRO developed BARLEYmax™, will ensure you lead a healthier lifestyle.

This week we have teamed up with Fitness First Gyms and we are giving away more than 80,000 packets of our 50g sample boxes!

They are available across 78 Fitness First Gyms nationwide including Victoria, New South Wales, Queensland and Western Australia.

The cereals have double the fibre and four times more resistant starch compared to wheat and oats. These benefits, combined with a low GI, create a real superfood and are especially beneficial after exercise.

The freebies will be available until next week or until all of the samples are gone.

And you won’t miss them! A picture of our ambassador, former Ironman, Guy Leech, features on the stands, which are located at the club’s exits. Take one home today and enjoy it with fruit and yoghurt! Delicious!

Why do need bigger, stronger muscles as we age?
1. Muscle shrinks with age. Less muscle means a slower resting metabolism which means we can accumulate more body fat and all the associated health complications.

2. Muscles pull on bones keeping bones strong. If muscle size/strength dwindles the muscles don’t pull on the bones as hard, bones can weaken increasing the risk of osteoporosis or thinning of the bones. This can cause bones to break more easily.

3. Stronger muscles aid in independent living as we get older. Balance and general function are significantly better when you maintain muscle. For example, daily activities will be easier such as walking, showering and loading groceries in/out of the car.

4. Stronger muscles and better balance allows us to work more effectively and comfortably for longer with a lowered risk of injury from associated work activities.
Research indicates that men and women with an average age of 69 who trained with resistance and endurance exercise over a six month period of time showed marked improvements in strength and endurance. Resistance (strength) training produced the most marked benefits.

So, if you’ve already been doing some cardiovascular exercise like walking, jogging or cycling, that’s a great start! But you may want to add some exercise to build your strength.

What exercise can I do to build my muscle strength?
This could be as varied as you wish to make it. From a weights program in the gym to using your own body weight to do push-ups and sit-ups in the park, or exercises classes in a pool – all such programs build muscle.
There is little doubt that resistance/strength training is the “Fountain of Youth” and the long term health benefits are well worth the time investment and effort.

Here are my top tips for nutritionally sound cooking:

• Cooking vegies

Many nutrients in vegetables are water soluble – the obvious one being vitamin C. This means they are very easily lost if you use the old fashioned method of boiling the veg in a pan full of water and draining before serving. All those water-soluble nutrients are lost in the discarded cooking water. Of course if you’re planning on consuming the liquid too – as in a soup – this is fine. But for other meals the best means of preserving nutrients is to steam vegetables, or stir-fry them.

Microwaving comes close – there is some loss of nutrients but it is minimal with only a short microwave. On that note don’t stress if you are buying frozen veg. These are snap frozen on the day they are picked so in fact often have higher nutrient levels than fresh veg. The latter may have sat several days in transport and in the shop before you consume them.

The other thing I also recommend is making vegies part of the meal and not always the side dish. Add them to casseroles, Bolognese, roast them with your meat and stir them through sauces. This is the best means of boosting your intake and preserving their nutrient content.

• Cooking meat

High heat cooking of meat has the potential to create carcinogenic compounds on the surface of the meat. Try cooking your meat on a medium heat, or slow cooking in a casserole or in a slow cooker. Roasting is also a great method, but again the slower the better.

• Cooking fish

Fish works really well in the steamer. We tend to chargrill or use high heat with foods when in fact the delicacy of fish often works better with a gentler cooking method such as oven baking, steaming or poaching. The great thing about fish is that it cooks really quickly so its perfect for a fast mid-week family meal.

• In general

Think about how you can make half the meal come from plant foods i.e. vegetables and, where it works, a little fruit. Combining boiled brown rice with a whole heap of finely chopped vegies, a drizzle of olive oil and some garlic makes for a far more interesting side dish than steamed rice and vegies alone. Simmering foods, using a slow cooker, roasting, stir-frying, steaming and BBQing are all great cooking methods depending on the meal.

Finally remember there are also advantages to including some raw foods. Certain nutrients are absorbed well from cooked foods, and others from raw. By including both in your diet you maximise your nutrient intake as well as varying textures and tastes. Above all I urge you to get cooking – preparing more of your own food gives you control and allows you to make the most of your diet. Above all make meals delicious and then you’ll be sure to stick to your healthy eating plan.

When people work night shifts and start work before 6am it runs counter to the circadian rhythm putting health at risk. Body temperature increases through the day, peaking around midday to 1pm, after being at its lowest point between about 1.00-5.00am. Between about 2.00-3.00pm body temperature decreases. Sleep patterns generally follow these temperature changes – it is easier to sleep when body temperature is low and more difficult to sleep at a higher body temperature. This is why night shift workers often find it difficult to sleep through the day.

The duration and sleep quality of night shift workers is typically less than their colleagues working day shifts, with night shift workers typically getting 2-3 hours less sleep than other workers. Research has shown that a person working night shift is at greater risk workplace and motor vehicle accidents, social stresses (e.g. Relationship breakdowns) and psychological stress as well as a variety of health ailments including:

• Increased incidence of obesity, type 2 diabetes
• Insomnia
• Increased risk of cardiovascular disease
• Increased risk of gastrointestinal problems, such as irritable bowel syndrome and constipation.

The best “rotating shift” pattern is thought to be rotating the shift forward through the day (i.e. day, afternoon and night), rather rotating the shift backwards. A forward rotation provides greater opportunity for adaptation however controversy still surrounds the duration of such rotations. As is the case with jetlag it takes the body approximately 7-10 days to adapt to night shift, however it is common for the body to quickly readapt to a normal circadian rhythm (e.g. after having two days off), which means the body has to repeatedly go through the adaptation process with all the inherent problems.

Shift duration is also a controversial topic with durations of between 8-12 hours being advocated but it is generally agreed that 12 hours should be the maximal work hours allowed. The only way to overcome the “sleep debt” created by the lost sleep opportunity created by night shift work is to sleep. The long term use of sleep medications to aid daytime sleep and stimulants such as caffeine to aid night time work are thwart with long term health implications and should be avoided.

MORE INFORMATION

Your doctor.

Disclaimer: This fact sheet is provided as a guide only and should not be used to replace sound medical advice. If in doubt seek medical consultation.

Ingredients

• 1 cup wholemeal  flour, sifted
• 1/2 cup rolled oats
• 3/4 cup Goodness Superfoods Heart 1st
• 1/2 cup caster sugar
• 3/4 cup desiccated coconut
• 2 tablespoons golden syrup or treacle
• 150g unsalted butter, chopped
• 1/2 teaspoon bicarb soda
• 2.5 Tablespoon water

Method

1. Preheat oven to 170°C (or 160°C in a fan forced oven). Place the wholemeal flour, rolled oats, Goodness Heart 1st, sugar and coconut in a large bowl. Stir to combine.
2. In a small saucepan, place the golden syrup and butter and stir over low heat until the butter has fully melted.
3. Remove saucepan from the heat.
4. Mix the bicarb soda with 2.5 tablespoons water and add to the golden syrup mixture.
5. Pour into the dry ingredients and mix together until fully combined.
6. Roll tablespoonfuls of mixture into balls and place on baking trays lined with non stick baking paper, pressing down on the tops to flatten slightly.
7. Bake for 12 minutes or until golden brown.

*Cooking temperature and cooking time may vary according to different ovens types

 With many thanks to Lakshmi, our Product Development Manager.

Dr. Joanna believes that eating Goodness Superfoods porridge is a great way to help you avoid stacking on the kilos in winter.

“This range of porridge presents a healthier option than your average porridge as it contains the CSIRO developed grain, BARLEYmax™ “

“This natural, non-genetically modified wholegrain contains twice the dietary fibre of regular grains and has a low GI, which is great for reducing many serious health risks that Australians are facing more and more,” Joanna said.

Dr. David Topping from the CSIRO says “In an era when new “superfoods” are discovered almost weekly, the health benefits of BARLEYmax™ wholegrain are highly credible. It has been through a rigorous set of animal and human trials to substantiate what we say about its benefits.”

The porridge – Traditional & Quick Barley + Oats – is available at leading Independent supermarkets and via the online store http://goodnesssuperfoods.com.au/shop-online/

We will be giving out free samples of the Goodness Superfoods cereals at the Provisional Publishing Stand (stand number V61).

There will also be special appearances from our brand ambassadors, renowned nutritionist Dr Joanna McMillan and former ironman champion Guy Leech at the following times-

Joanna 

Friday 19th April from 12:20pm – 1:30pm 

Saturday 20th April from 11:30am – 1:00pm & 2:30pm – 3:00pm.

Guy

Sunday 21st April from 12:00pm – 2:00pm

Held from 19 to 21 April at the Sydney Convention Centre, FILEX 2013 is the largest fitness convention in the Southern Hemisphere. Presented by Australian Fitness Network, it has lined up over 170 of the best fitness educators from Australia and around the globe to deliver 260 sessions across the 3-day event. To view the full program, presenter bios and social events please visit http://www.fitnessnetwork.com.au/filex2013/filex2013-home

 Looking forward to seeing you all there!

Blood pressure varies depending on a host of factors to meet the body’s ever changing needs.

To be in the normal range, resting blood pressure should be less than 130/85mmHg. If resting blood pressure is consistently high then interventions need to be taken to lower it. High blood pressure is often referred to as “the silent killer” because the symptoms of high blood pressure are so subtle and progressive that the first indication of a problem may not be apparent until CVD is well progressed. In fact, elevated blood pressure accounts for about 25% of the risk of heart attack, is the leading cause of stroke and can cause heart and kidney failure.

Blood pressure readings, particularly in at risk people, should be taken regularly to form a typical profile of such individuals. Little can be determined from a one off reading.

WHAT INCREASES BLOOD PRESSURE?

The causes of high blood pressure (HBP) are wide and varied and can include narrowing of the blood vessels, a greater than normal blood volume and elevated heart rate – all of which exert a greater than normal pressure against the blood vessel walls. If left unchecked, this increased strain over time increases the risk of CVD significantly.

WHAT PROBLEMS DOES HBP CAUSE?

• Damaged vessel walls throughout the body. This is most apparent where the vessels are the most narrow and fragile (e.g. Brain and eyes).
• Over time HBP causes a thickening and decreased pliability of vessel walls.
• HBP promotes atherosclerosis – the build-up of plague inside artery walls narrowing the arteries and impairing blood flow (and hence oxygen and nutrients) to tissues.

CONTROLLING HBP

Modify lifestyle habits. Specifically:

• Move! Regular physical activity can lower body pressure significantly by lowering muscle tension caused be stress, improving sleep patterns and improving mood and concentration.
• Lose weight if overweight or obese. A 5-10% weight-loss will significantly improve your health
• Lower your alcohol consumption. Consuming more than 2 standard drinks per day increases the risk of HBP three times more than non-drinkers. The higher the alcohol intake the higher the risk of HBP. Lowering alcohol consumption will lower blood pressure readings
• Restrict salt intake. Most Australians eat more salt than is required. Lowering the consumption of processed foods and adding less salt to your cooking are both beneficial practices.
• Give up smoking. Smoking increases blood pressure and increases the detrimental effects of HBP by accelerating the effects of atherosclerosis. The combination of smoking and HBP is lethal.
• Relax. Emotional stress raises blood pressure immediately and sharply. Learning relaxation techniques such as yoga, meditation may be beneficial however at present there is no medical substantiation for these practices.

MORE INFORMATION?

www.heartfoundation.org.au

It amazes me that pharmaceutical products have to go through rigorous testing before they can be sold or make any claims as to their effect, and food companies have strict regulations over what health claims they are allowed to make, these kind of weight loss products remain on the market. It would be wonderful if they actually worked. I’d love to be able to being you a product that I could hand-on-heart herald as the key to making your weight loss the promised quick fix. But I’m afraid that product just does not exist.

It’s time for all of us to face facts. For your future health and wellbeing, you absolutely must see weight control in a different light and learn to eschew the fads. Weight control takes effort. It takes dedication. And it takes some hard work. It is harder for some people than it is for others – at least in part because of our genes. But there are things that work. There are things that make it easier and the longer you stay committed and consistent, the greater your chance of true long term results. In my new program Get Lean I say “there is no start and no end. It’s just the way you live your life.” If you have that as your foundation for lifestyle change, and see it as an ongoing work in progress, you’re half way there.

Here are my top tips for healthy weight loss that lasts:

• Keep a food diary for a minimum of 3 days, including a weekend day. Note the times you ate, your mood, whether you overate and how hungry you were. Look back at those days and prioritise the things you could have done better. Perhaps you snack too much, eat frequently when you’re not hungry (out of boredom or when you’re upset or angry?), or go all day without eating and then overeat at night. You can seek the help of an Accredited Practising Dietitian to help you with this http://daa.asn.au/
• Aim to eat 3 square meals a day, with one or two snacks used judiciously at the longest stretches between meals and only have these when you are truly hungry.
• Eat real, wholesome, minimally processed foods most of the time. You can try using my 4 Easy Steps plate model in Get Lean to help with this.
• Limit the foods you eat that are highly refined – those based on white flour, added sugars and processed fats. That means white bread, bagels, pastries, croissants, biscuits, cakes, banana bread, white rice and most fast food. These are energy-dense, nutrient-poor and stimulate you to eat more.
• Drink water, tea, veg juices or coffee (no more than 3 and watch how you take it) as your basic everyday drinks. 
• If you drink alcohol, stick to safe limits; aim for a minimum of 2 AFDs and only a couple of drinks on other nights. If you do overindulge, get in an extra long walk the next day and tighten the reins on your food intake.
• Walk for a minimum of 20 mins every day. Using an app that counts your steps, or investing in a pedometer is a great means of keeping track of your walking.
• If you can add 2-3 other exercise sessions into your week. Consider some form of resistance training that helps you to build muscle and burn fat.
• Make sure you are getting enough good quality sleep. Most of us need a minimum of 6 hours a night, and the closer we get to 8 the better.
• Think about your work-life balance and how you feel about your life. Address it if you’re not happy.
• Manage your stress levels. Some stress is good and we can all cope with different amounts and types of stress. But we do need to think about whether it is working for us or causing us to sleep badly, drink too much, be overly emotional, snap at your families or search out particular comfort foods. Meditation, yoga, walking, time out to yourself or punching a boxing bag are all valid means of working through your stress. Find what works for you, or get help from a health professional if you can’t.

 For help and guidance take a look at Dr Joanna’s new program getlean.com.au

There are five simple steps that you can take to improve your posture at work:

1. Employ the “90 degree rule” – see points following for an elaboration on this.
2. Position your computer screen at arm’s length, directly in front of you. Place your keyboard so that your forearms are approximately horizontal, with your elbows bent at a 90 degree angle.
3. Ensure that your seat has a backrest to support the curve of your lower back.
4. Keep your feet flat on the floor with your hips and knees at a comfortable angle, as close to 90 degrees as possible.
5. Take regular breaks to reverse your posture (i.e. find a position that doesn’t involve sitting!). At lunchtime try going for a walk, stretching, standing or participating in an exercise class.

Remember that good posture shouldn’t hurt: overcorrection or incorrect postural adjustment can lead to further pain.

Here are some additional tips to avoid overuse injuries:

• Keep any items that you frequently reach for within 30cms of your body (e.g. Phone and computer mouse)
• Alternate your hand use
• Vary your tasks
• Use a telephone headset if you are talking and typing at the same time
• Ensure that your computer screen contains a readable font and is set to medium contrast and lower the glare/reflection (e.g. Draw curtains)
• Maintain a good level of general fitness: fit people are generally less sensitive to pain. An appropriate exercise program includes some cardiovascular exercise (e.g. Walking), strengthening exercises and stretching exercises.