Babes on the Run
eNewsletter: February 2008

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In this issue

	HBF Telethon Toddle
	The Women’s Showcase
	Nutritionist service
	WIN!!
	Alcohol
	Homework workouts
	Breakfast Recipes
	Snack ideas
	Heart Rates
	AFR article

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Be Disciplined To get what you've never had, You must do what you've never done!

HBF Telethon Toddle

You know we love an excuse to get out and exercise….. Thanks to Katherine from Shelley for bringing this up at class - it’s a great idea!

Come and join us for the HBF Telethon Toddle! It’s going to be held on Sunday 30th March at Burswood Parklands - it’s $12 per child or $9 per child for HBF members. Everyone over 18 is free. It’s to raise money for Telethon. Send us confirmation of your attendance and we will send you a free t-shirt to wear at the event and details of where to meet us on the day. PS - Dorothy the Dinosaur will be there - how exciting! For more details and entry forms, copy and paste this link into your browser. http://telethon.7perth.com.au/events-mar-2008-toddle.html

The Women’s Showcase

A women’s only exhibition from March 7- 9 - come down and visit us on stall 14!  It’s a great place to go and have a look at a whole lot of things for women under one roof at the Perth Convention Centre.  There’s everything from cooking demonstrations through to Babes on the Run. It’s billed as a great day out for women! 
www.thewomensshowcase.com.au

Nutritionist service

Get the results you’ve been working hard for!!

One of the biggest areas that we get feedback from our members is on what to eat, how much and when. So we have searched high and low over Perth and found you a great nutrition service!

Taking food preferences and dietary needs into account, Holly (our nutritionist) will write you a personalised 5 week program with meals and recipes for EVERY meal and present you with a fully bound program to follow. The recipes are nutritious, easy to prepare and good for the whole family.

Your trainer takes your diary for a day, gives it to Holly along with a detailed overview of your current training, goals and measurements. This is then turned into a nutrition program that fits in directly with your exercise program and is given back to you within 36 hours.

How easy is that? No more guesswork! These programs are suitable for those that looking to lose weight, on special diets (eg coeliacs etc), advanced clients who need to eat to recover and fuel their bodies and everyone in between.

Get started on our nutrition program before 30 March,2008 and pay an introductory price of only $65. Normal price will be $80 from the 1st April.

Call us on 6365 9286 or speak with your trainer to arrange your personalised nutrition plan.

WIN!!

What has Babes on the Run done for you?

We’d like to hear from you about your Babes on the Run experiences, successes and changes to your life.  These entries are to be used to tell other women a bit about what to expect from the program as experienced by our clients.  We’re so proud of our clients but instead of telling the world about you all we want to hear it from you!!

The best entry as judged by all trainers will get a free 5 week nutrition plan! 

Share your success with us and be an inspiration to others.  We would love to hear all about your journey – be it big or small – and all the steps you have taken along the way!  How has Babes on the Run helped you on the path to changing your life? 

Click here to share your success

Alcohol

Laura Kos

Two things that come up a lot for some reason in classes are dessert recipes and alcohol. As far as dessert recipes are concerned all I can say is fruit platter, fruit platter, fruit platter.

Now to alcohol! Did you know that one alcohol molecule has more calories than one molecule of protein or carbohydrates and only slightly less calories than a fat molecule and none of the nutritional value.

Do you have one or two glasses on wine with dinner at night? One glass of wine is around 200 calories which is around 10% of your total calorie intake for the day. If you have two or three glasses that's 20-30% of your total calorie intake for the day and this is before you have even eaten. Unlike protein, carbohydrates and even fats, alcohol doesn't fill you up so you have to eat on top of having all your alcohol calories. This is what we call empty calories!

A glass of wine each night is adding surplus calories to your diet EVERY time – these aren’t going to be converted to lean muscle ladies.  If you’re having a drink regularly on top of your ideal diet, it might be time to look at cutting it back or out in order to get to your goals.

Homework workouts

Things to do between sessions to get your heart rate up and keep you moving!  Get together with someone else from your class to keep you both on track!

Monday - Cardio - Walk / Run

Tuesday - Resistance Band

Wednesday - Cardio - Soft Sand Jog

Thursday - Resistance Training

Friday - Cardio - Walk / Run

Saturday - Resistance Training

Sunday - Cardio - Walk

Breakfast Recipes

Nut Crunch Muesli
SOOOOO much tastier than shop bought and EASY to do! 
Makes 500g

Ingredients:

1 Cup rolled oats
½ Cup Rye Flakes
½ Cup barley flakes
½ Cup roughly chopped Macadamia nuts
½ Cup roughly chopped Almonds
½ Cup roughly chopped Brazil nuts
½ Cup chopped dried Apple
½ Cup chopped dried Apricots
½ Cup maple syrup or apple juice concentrate
Dairy or soy milk, to serve

Method:

Preheat the over to 180C.

Mix all cereals, nuts and dried fruit together in a bowl.

Gently heat the maple syrup in a small pan until it becomes very runny, then pour it over the mixture and toss to coat.

Spread the coated mixture on a non-stick baking sheet and roast in the oven for 20 minutes, tossing frequently. Cool and store in airtight container for up to a week.

Serve with your favourite milk.

Banana and blueberry stuffed toast
Need to get more fruit into your diet??? This also makes a GREAT snack for you and the kids.

Serving Size Serves 1
Ingredients:

2 slices good-quality wholegrain fruit bread
1 small banana halved or smashed
1 teaspoons honey
pinch ground cinnamon
2 tbsp cottage cheese low fat
50g blueberries

Instructions:

Make a sandwich from the bread, cottage cheese, banana, cinnamon and blueberries.

Cook in a preheated sandwich press or Jaffle maker until golden.

For French toast: Briefly dip the sandwich in combined beaten egg and a splash of milk then cook as above or in a non-stick pan until golden.

NB: other fillings can be used like strawberries and ricotta, cottages cheese, peach and raspberry, smashed banana, sultanas and low fat ricotta.

Snack ideas

Vegetable Patties
These are a GREAT way to get more vegetables into your diet and can be used many ways.  Eat by themselves dipped into low fat yoghurt as a snack or as a side with dinner.

Ingredients:

5 medium sized carrots
400 g tin (1 cup) cooked chickpeas, drained
370 g 2 cups cooked Japanese sushi or short grain brown rice (see note)
60 g / 1/4 cup tahini (sesame seed paste)
2 teaspoons miso paste
2 spring onions, chopped
100 g ground almonds (almond meal) or oat bran or whole meal bread crumbs
a little rice flour to coat


Method:

Steam the carrots until just tender and cool.

Grate the carrots and set aside.

Process the chickpeas in a food processor until broken up, then combine into a bowl with the grated carrot, rice, tahini, spring onion and miso.

Add the ground almonds or breadcrumbs and form the mixture into patties.
Roll the patties in the rice flour or sesame seeds, if using, then allow to set in the refrigerator for about 30 minutes.

Heat a non-stick frying pan over medium heat and spray with a little olive oil.
Cook the patties until nice and golden on both sides for about 4 - 5 minutes each side.

Serve hot or cold.

Note
These patties can be added to salads or eaten simply with some lettuce and tomato. They keep well for up to 4 days in the refrigerator.

Pumpkin Scones
Great to get the kids to help with this one!

Ingredients
1 tablespoon butter
½ cup sugar
1 egg
2 cups self-raising flour
1 cup cold, mashed, cooked Pumpkin
pinch of salt

Method
Grease a baking tray lightly with butter or cooking spray.
Cream together the butter and sugar until light and fluffy, then add the egg and beat the mixture well.
Add the pumpkin, flour and salt, folding in by hand. Knead the dough lightly and cut into 3cm squares.
Place the squares closely together on the tray and bake at 210° until they have risen and appear golden on the top. This should take about 10-15 minutes.
Serve the scones warm with a bit of homemade jam or poached fruit and vanilla yoghurt (you didn’t expect us to say jam and cream now did you???)
Makes 12.

Tofu noodle stir-fry

Ingredients
• 2 cups cooked hokkein noodles
• ¼ cup sliced red onion
• ¼ cup diced red capsicum
• ¼ cup sliced baby corn
• ¼ cup diced carrots
• 100g firm tofu
• ¼ cup of Kecap Manis (sweet dark soy sauce)
• 3 tbsp sweet chilli sauce
• 1 tbsp fresh chopped coriander
• Spray oil

Method
1. Soak the hokkein noodles in hot water until they separate.
2. Heat the wok and spray some oil.
3. Add the onions and cook for about one minute.
4. Add the remaining vegetables and then the noodles.
5. Add the mixture of dark soy, sweet chilli sauce and
coriander into the wok and stir for 30 seconds before serving.

Heart Rates

Jo Hampson

How do I check my Resting Heart Rate (RHR)?

To determine your resting heart rate (RHR) is very easy. Find somewhere nice and quiet, lie down and relax. Position a watch or clock where you can clearly see it whilst lying down or sitting if not appropriate to lie down. Find your pulse on your wrist or neck and count how many beats you feel over a 15 second time frame. Then multiply the figure by 4 to get your RHR. E.g. If I counted 16 beats in 15 seconds (16 x 4) my RHR would be 64bpm (beats per minute).

The average RHR should be between 60 and 90 bpm but can be affected by external factors or stimulants such as anxiety, caffeine, stress, lack of sleep and a diet high in saturated fats which normally coincides with high blood pressure. Generally we find that with increased fitness comes a reduction in our RHR and blood pressure.

What should my Heart Rate be when I’m exercising to burn Fat?

Our bodies Fat Burning Zone(FBZ) is generally between 60-70% of our Maximum Heart Rate(MHR). Firstly we must calculate our MHR by deducting our ‘AGE’ from ‘220’. Eg. For a 37 year old woman it will be 220-37=183bpm (MHR) therefore her Fat Burning Zone would be between 110 – 128 BPM. It is at this level that approximately 50% of calories burned come from fat cells. This means that if you exercised for an hour in you FBZ and burned 270calories, 135calories will come from fat. As you become fitter you will be able to exercise for longer and harder whilst still remaining in your FBZ.

Another aspect of this form of training as with most is that you will begin to swap fatty body tissue for firmer muscle. Muscle tissue burns 8 times more calories to sustain itself than fairly inert fatty tissue, which converts calories quite consistently into fat, rather than energy. So you can lose weight just because you have a higher ratio of muscle to fat. A fat burning exercise program will leave you with an elevated metabolism for several hours after you finish exercising. Not only will you burn calories, and therefore fat, while you're exercising, but the fat burning process goes on for some time afterwards, even while you're sleeping. The more you exercise, the more fat you will burn. It is not difficult to find an activity that will enable you to work in your FBZ, Walking, Jogging, swimming and cycle are to name but a few and you should always be able to talk at this level of activity so you need not be afraid of the idea of a ‘Workout’

Which is better for weight loss…..Endurance Training in the FBZ or Interval Training?

In conjunction with a balanced, nutritional Diet training in the FBZ is an effective method of weight loss for anyone who is consistent with their training, however the grand rule of thumb is that weight is lost as a result of Calories going into the body being significantly less that calories going out. This results in the body utilising the fat stores as a source of fuel. So for those embarking on training programs who don’t mind working a little harder it seems Interval Training is the way to go.

If you were to remain in the FBZ for a 45 min workout as above and burn 270calories, 50% of which would be fat (135cals) compare to a 45min Interval session where you would work harder for short periods and break in between and burn a total of 420calories, 35% of which coming from fat and the rest Carbohydrates. This still results in a total of 147 calories coming from Fat. Interval training will also increase muscle tissue in place of fatty tissue at a faster rate due to the higher intensity of work, hence helping you burn more calories at rest as well as keeping your metabolism up at an elevated level for up to 2 hours after a workout.

Australian Financial Review Article

For an interesting insight into the ‘diet’ industry, I have attached a link to an article from last weekends Financial Review. There are some very interesting quotes in there. 

I think it’s really relevant to know ‘pharmaceutical companies seeking to sell prescription drugs in Australia have to painstakingly prove the effectiveness and safety of products through prolonged clinical trials, those peddling herbal teas and the like only have to take care not to claim they can cure serious disease and be able to prove their product is not harmful to gain a listing or therapeutic register.  The meal-replacement products also face no efficacy test but simply have to pass food safety regulations.’

Please feel free to contact us with questions or comments on this article.  We’d love to hear from you – info@babesontherun.com.au