Awaken Your Health Newsletter - 1st October 2008

Another warm spring welcome to all - where has the month gone?!?

Spring's first rays of sunshine are here, so this month I have included a brief article called ‘Focus on Weight' especially for those who feel they need to lose their ‘winter comfort layer' of an extra kilo or two. I am not going to recommend strict diet or regimental exercise plans here - it's all about making small and achievable changes to your daily life and building on them.

I have also included a reminder about my remaining dates for practice through November and December, plus a delicious dinner recipe for those who are interested.
For more health-wise recipes and some great resources visit Awaken Your Health

Yours in good health, good food, and good fun the natural way,

Tabitha.

Reminder of Dates for practice in November and December: As most of you know, I will be taking a short break from practicing over October, November and December with the arrival of my second child. I will still be available a few days each month for questions, weigh-ins; and dispensing of herbs, minerals, and vitamins - please see below for dates. Please email or text me with your preferred time to pick up repeats or ensure an appointment - times will fill up!

Dates for Practice in November and December are as below:

The clinic will re-open the second week of January 2009, and I look forward to supporting all of your post-party season Detoxification needs! ;-)

Focus on Weight: 6 Simple steps to awaken your summer body If you feel you would like help with shedding some extra winter kilos, or you'd just like a reminder of some healthy habits to be in, please read the effective steps below. Step 1: Take your time When you eat a meal, remember to slow down. Enjoy every mouthful, chew mindfully, and stop when you're full. It sounds simple, but our brains only realize we are full about twenty minutes after food hits our stomachs. If you eat slowly enough, your brain will catch up to tell you that you are satisfied before you dive in for your second helping.

Step 2: Remember the ‘two' and ‘five' rule
Eating plenty of fruit and veggies helps us to maintain a healthy weight - they are high in fibre, low in calories and packed with phytochemicals, vitamins and minerals for optimal health. Adults need to aim for at least two servings of fruit and 5 servings of vegetables every day (a serve is approx 1 metric cup). This is much easier than you may think - yet most Australians are nowhere near this! If you can base your evening meal around fish or lean meat with three colourful veggies, plus include some salad with your lunch, you are more than half way there!

Step 3: Aim for oily fish at least twice a week
It' easy to improve your diet here by increasing foods such as Omega 3 rich fish (salmon, sardines, mackerel, herring and tuna) and decreasing other foods such as fatty meats, fried foods, processed foods, margarine, and large amounts of white pasta, rice or bread. Every cell in our body needs Omega 3 to function, plus Omega 3 has been shown to be crucial in a wide range of diseases and conditions. Aim to include oily fish such as salmon (fresh or canned) in your weekly meals at least twice a week. (Please see my recipe below)

Step 4: Pack a snack
Pack nutritious snacks to take with you to work. Snacking once or twice a day can help to keep your blood sugar levels more consistent, therefore helping you to make sensible and healthy food choices at your next meal time. Vegetable sticks with hummus, home made guacomole, or tahini make a well balanced snack, as does a piece of low GI fruit (apples/berries/pears) with some low fat + low sugar yoghurt. A handful of raw almonds and seeds are an easy and protein-packed alternative.

Step 5: Get active
Bodies love to move. Benefits include an elevation of endorphins and therefore mood; better circulation and oxygenation of cells; plus a blast of Vitamin D from the sunshine offers benefits to our bone health. You don't have to be an Olympian - just a simple 30 minute walk daily is excellent. Whatever exercise you choose, aim to be active for a minimum of half an hour per day, 6 days per week. A lunchtime stroll to get out of the office will pick up your energy - think of exercise as an energy bank. Try organizing a coastal or bush walk for a Sunday afternoon, instead of meeting at a café or pub. You and your body will certainly reap the rewards of being more active.

Step 6: Know your composition
There is no greater motivation for weight loss than seeing changes in your body ‘composition' as you progress. My Tanita Body Composition Scales provide detailed information about you - your weight, body fat %, muscle mass %, resting metabolism, and hydration levels. By distinguishing between body fat, muscle mass and water, you can see the changes for yourself as you progress. These scales are a very valuable clinical tool, and will have a great impact on your motivation. Please mention my scales at your next appointment if you would like to gain more detail about your own body composition, at no extra cost.

Recipe -Lemon and Ginger Salmon Here is a quick and easy dinner recipe for those who like to enjoy fish a few times a week. Salmon is an excellent source of omega 3 fatty acids, which help to prevent cardiovascular disease, balance hormones and promote healthy skin. Lemons and lightly steamed vegetables are brimming with Vitamin C, a powerful antioxidant that protects cells from free-radical damage and supports immunity. This meal is gluten and dairy free, is high in protein and fibre, easy to prepare - and delicious! Serves two.

Ingredients:

• 4 tbsp Tamari (Gluten-free Soy sauce)
• 2 garlic cloves, crushed
• Freshly squeezed juice of one Lemon
• 2 tsp of finely grated fresh ginger root
• 2 x 150g (Aus/NZ) Atlantic Salmon Steaks, skin removed
• Olive Oil for greasing the pan
• Your choice of colourful, fresh and in-season veggies - lightly steamed or stir fried.

Method:

1. Place the tamari, garlic, ginger and lemon juice in a shallow dish and mix well.
2. Add the salmon and turn to coat in the marinade. Cover and leave to marinate in the fridge for 30-60 minutes.
3. Lightly oil and pre-heat a ridged griddle-pan, or a fry pan. Lift the salmon out of the marinade and place on the griddle or fry pan. Use a lid to prevent spitting.
4. Cook salmon for approx. 3 minutes on each side, or until cooked to taste.
5. Remove the salmon from the griddle or fry pan and stand for two minutes before serving.
6. Serve the salmon accompanied by freshly steamed or stir-fried vegetables. Toss the lightly cooked vegetables in the fry pan with remaining marinade for a few minutes for extra taste. Enjoy!

Tips:

* Check with your fish shop that the produce is Australian/NZ and not imported. It is reassuring to know that Australian and New Zealand Fisheries are among the best managed in the world in terms of sustainable fishing. Note that the majority of tinned and frozen fish in supermarkets is imported. For more info or to get your copy of Australia's Sustainable Seafood Guide, call 1800 066 299 or visit www.amcs.org.au

* For tasty veggie combinations, try fresh green beans, asparagus, broccolini, lightly steamed spinach, red capsicum, fresh baby tomatoes, baby carrots, or corn on the cob.