ANZAC DAY TRADITION

Eating gluten-free food doesn't mean missing out on this Australian tradition.

Ingredients

• 1 cup puffed rice
• 1 cup gluten-free cornflakes
• 1 cup sugar
• 1 cup shredded coconut
• 1 cup gluten-free plain flour, sifted
• 125g butter
• 2 Tbsp golden syrup
• 1 tsp bicarbonate of soda
• 2 Tbsp boiling water

Method

1. Preheat oven to 160°C. Line 2 large oven trays with baking paper. Put the puffed rice, cornflakes, sugar, coconut and flour in a large mixing bowl and stir to combine. Put the butter and golden

syrup in a small heavy-based pan and cook over a low heat until melted and combined.

2. Combine bicarbonate of soda and water in a small bowl, add to the butter mixture and stir to combine. Make a well in the centre of the dry ingredients and pour in the butter mixture. Stir until

well combined and all dry ingredients are moistened.

3. Put tablespoons of biscuit mixture, well apart to allow for spreading, onto the prepared trays. Bake for 12-15 minutes or until golden. Stand the trays on wire racks until the biscuits are firm

and cool. Transfer the biscuits to the wire racks and leave until cold. Store the biscuits in an airtight container for up to 7 days

Keeping Track Of My Calorie Intake

Keeping track of calories can get quite annoying and many times you may forget to read the food label to see how many calories the meal you just have eaten contained. Well this can now be made easy online. You can now keep track of everything on fitday.com

Here's a quick summary of the feature FitDay provides to help you lose weight.

• food journal
• calorie and nutrition information for all foods
• analyze you diet for calories, fat, carbohydrates, and protein intake
• nutritional analysis
• exercise log and activity tracking
• calories expenditures
• metabolism analysis
• caloric balance reports
• weight tracking
• ideal weight chart (height weight chart)
• weight loss charts
• personal weight goal
• long-term diet and fitness analysis

This is why I chose this program to record my calories. It free and takes minutes to sign up. To start counting visit Fitday.com

Asthma & Allergy Sufferers There Is Now RELIEF!

If you suffer from the following symptoms wheezing, coughing, stuffy nose, itchy eyes, sinus headache, sneezing, hay fever, allergic rhinitis, hives, asthma, eczema and allergy symptoms, you're not alone.

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What Is Asthma?

There is a wide variety of symptoms of asthma, their severity, and how often they are present. The most common features are a wheeze, a cough, difficulty in breathing (rapid and/or noisy breathing), tightness in the chest, and shortness of breath.

But what exactly is Asthma? A lot of people assume they know what it but very few understand the true meaning and how its actually caused.

Asthma is a disease of the airways or branches of the lung (bronchial tubes) that carry air in and out of the lungs Asthma causes the airways to narrow, the lining of the airways to swell, thus causing less air to travel to the lungs and therefore causing symptoms such as shortness of breath.

My later post will inform asthma sufferers with relief solutions and products. I am interested to hear from those who do suffer from this and how it affects you.

Are You Prepared To Wait ?!?!?

If you had an accident are you prepared to stay on waiting lists for long periods to be treated in the public system? If not then you should seek private health cover. Read below to see why you should join this system and find the cheapest and best health insurance that suits your needs.

Many medical conditions are subject to Public Hospital waiting lists, and can leave you suffering from discomfort and anxiety. Appropriate health insurance allows you to seek treatment in Private hospitals.

Benifits Private health insurance generally allows you to choose;

• the time of surgery,
• your doctor, and
• the hospital (subject to availability).

So dont wait any longer, and dont make the time come were you or your family find them selfes on the endless waiting lists. To compare, save and find the cheapest health insurace use iSelect you will not find health insurance cheaper any other way. Its so easy find the best cover for you just enter your lifestyle needs and let iSelect do the rest. Click here , to get covered now !!!

Maintaining Healthy Skin

• Avoid the sun between 10 a.m. and 4 p.m. This is when the sun's rays are the strongest.

• Wear protective clothing. Cover your skin with tightly woven long-sleeved shirts, long pants and wide-brimmed hats. You might also opt for special sun-protective clothing, which is specifically designed to block ultraviolet rays while keeping you cool and comfortable.

• Use sunscreen when you're in the sun. Apply generous amounts of broad-spectrum sunscreen 30 minutes before going outdoors and reapply every two hours, after heavy sweating or after being in water.

• Dont Smoke - Smoking makes your skin look older and contributes to wrinkles.

• Limit bath time. Hot water and long showers or baths remove oils from your skin. Limit your bath or shower time, and use warm — rather than hot — water.

• Avoid strong soaps. Strong soaps can strip oil from your skin. Instead, choose mild cleansers.

• Shave carefully. To protect and lubricate your skin, apply shaving cream, lotion or gel before shaving. For the closest shave, use a clean, sharp razor. Shave in the direction the hair grows, not against it.

• Pat dry. After washing or bathing, gently pat or blot your skin dry with a towel so that some moisture remains on your skin.

• Moisturize dry skin. Find a moisturizer that fits your skin type and makes your skin look and feel soft.

• Uncontrolled stress can make your skin more sensitive and trigger acne breakouts and other skin problems. To encourage healthy skin — and a healthy state of mind

• A healthy diet can help you look and feel your best. Eat plenty of fruits, vegetables, whole grains and lean proteins. The association between diet and acne isn't clear — but research suggests that a dietrich in vitamin C and low in fats and carbohydrates may promote younger looking skin.

Here are some tips I have learnt over the years. If you have any other skin caring tips you would like to share please post below.

How To Keep Motivated

Read some of these steps and see what gets you motivated

1. Determine an attainable goal such as exercising twice on weekdays, once on weekends. Creating realistic goals will set you up for success. If your goal becomes too easy, you can always design a new one.

2. Create rewards for achieving your goal. The reward can be a massage, a new workout outfit, a new CD, a session with a personal trainer, or a new piece of sports equipment - whatever you really want.

3. Partner with a friend, co-worker or loved one - someone who will support you and your goals without sabotaging them.

4. Subscribe to a fitness magazine or online fitness newsletter. New tips and exercises can be inspirational and alleviate boredom.

5. Create a competition with co-workers or friends. For example, the team whose members exercise for 30 minutes, three times each week for three months wins a prize. You decide what the prize is.

6. Change into your workout clothes. Sometimes, it's just a matter of getting dressed that causes the biggest barrier.

7. Erase the concept that if you can't do at least 30 minutes you're wasting your time. Exercise burns calories, increases energy, and improves your health - even in small doses.

8. Try a new sport or class. Adding variety, group support and competition can increase your likelihood of exercising.

9. Make a commitment to your dog to go for a long walk at least twice each week.

10. Look for ways to incorporate activity into your day, even if you can't do your normal exercise routine. Take the stairs instead of the elevator, go bowling instead of to the movies, or use a push mower instead of a power mower.

11. Sign up for a race and send in the entry fee. Whatever your activity - running, biking, walking, swimming - there are hundreds of races offered all over the world. Pick a place you've always wanted to visit.

12. Join a gym. For some, paying for a membership increases the likelihood of compliance. It also eliminates the bad-weather excuse.

I hope you found these tips useful. Tell me what you think in the comments bellow...

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Goal Setting - A key To Success

When setting your goals they need to be SMARTER in order to be most successful.

SMARTER goals, broken down:

S - Goals must be Specific and the more specific the better. State your goal in as exact of terms as possible.

M - Targets should be Measurable. That which you measure will be treasured, so think about what will be the measurement of your achievement of your goal.

A - Goals should have Accountability. Who or what are you accountable to for the goal?

R - Goals must be Realistic. Unrealistic goals will lead to discouragement.

T - Targets should be Time based. Decide your time-table for completion, and stick to it.

E - Goals should be Exciting. Exciting goals will be met far sooner than boring, bland goals.

R - Goals should be Recorded, in a place where you can look at it every day.

So what goals are you setting? How can I help you set SMARTER goals? Let me know because I'd love to help you make it great!

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Our range of organic natural beauty products that will give you a healthy glowing complexion, making your skin beautiful and smooth. Check out the huge range here

Why choose organic products?

Organic cosmetics are less allergic. Many people have sensitive skin which makes them allergic to different chemicals used in the cosmetics, while organic cosmetics’ natural ingredients stop the allergies from coming to surface

No more clogged pores. When used, the chemicals are known to block the pores resulting in pimples and spots. The organic cosmetic products are lighter and easier on skin so the pores can breathe and the skin can stay away from many troubles.

Overall the benifits of using these products far exceed the negatives.

Need Whiter Teeth?

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How Many Calories Do You Need?

Ever wondered how many calories you need for the day? Well now you can find out in a few simple steps.

Your total daily energy expenditure (TDEE) uses your BMR (your calorie expenditure to just stay alive)to help determine how many calories per day your body uses. If you dont know or have forgot your BMR click here to find out

In other words, if the amount of calories you eat in a day equals your TTDE, you would maintain your weight. Because we want to lose weight, we need to eat less than the TDEE figure. This will give you the your starting point to how many calories per day you should consume to lose weight. Let’s work it out. Now choose the level of exercise that best describes you and use your BMR to work it out. If your are stuck see example below.

AMOUNT OF EXERCISE	TOTAL DAILY ENERGY EXPENDITURE (TDEE)
Sedentary individual, little or no exercise, office work	TDEE = BMR x 1.2
Light activity, exercise or sport 1-3 days per week	TDEE = BMR x 1.375
Moderate activity, exercise or sport 3-5 days per week	TDEE = BMR x 1.55
High activity, exercise or sport 6-7 days per week	TDEE = BMR x 1.725
Very heavy activity, physical job, exercise or sport 2 x times each day	TDEE = BMR x 1.9

Example: If you used Sedentary individual, little or no exercise, office work and your BMR was 1500 then you would times the BMR(1500) by 1.2 this will give you 1800 calories. So in this case you would need to intake 1800 calories to maintain your body weight.

Sports Nutrition Terminology

Aerobic metabolism
The metabolic process that occurs in the cells, by which the body uses oxygen to produce energy.

Anaerobic
Anaerobic processes occur in the cells of the body without the presence of oxygen. Anaerobic training is of high intensity and short duration, with the aim of the efficiency of the body's anaerobic energy-producing systems.

Basal metabolic rate (BMR)
The lowest rate of body metabolism (rate of energy use) that can sustain life, measured after a full night's sleep in a laboratory under optimal conditions of quiet, rest and relaxation.

Body composition
Body composition refers to the components of the body. It is usually divided into two components: the amount of fat mass (weight) and the amount of fat-free mass (muscle, bone, skin and organs) in the body.

Fat-free mass
The combined mass of the body of everything that is not fat (e.g. muscle, bone, skin and organs) .

Glycogen
The form in which carbohydrates are stored in the body. Primary sites for storage are the muscles and the liver.

Kilocalorie (kcal)
A measure of the energy value in food and physical activity. "Kilocalorie" is the more accurate term for the commonly used abbreviation "Calorie."
1 kilocalorie (kcal) = 1 Calorie (Cal) = 1000 calories (cal)
To convert kcal to kilojoules (kJ), multiply the kcal value by 4.2.

Kilojoule (kJ)
The SI unit for a measure of the energy value, for example in food and physical activity.
1 kilojoule (kJ) = 0.238 kilocalories (kcal)

Lactate
A salt formed from lactic acid. See also lactic acid.

Lactic acid
Anaerobic exercise produces lactic acid, which quickly forms lactate in the muscles. because of this, the terms "lactate" and "lactic acid" are often used interchangeably.

Respiratory Exchange Ratio
The ration of the amount of carbon dioxide produced by the body to the amount of oxygen consumed. At rest it ranges from 0.6 to 1.0 depending on what fuels the body is using. During exercise, it may go above 1, and can be used to measure anaerobic threshold and indicate when VO2max is reached.

Resting metabolic rate (RMR)
The body's metabolic rate (rate of energy use) early in the morning after an overnight fast and a full eight hours' sleep. This is different than Basal metabolic rate.

What Is Basal Metabolic Rate?

Basal Metabolic Rate (BMR) is a calculation of your gender, age, height and weight. It is an easy way to calculate your calorie intake based solely on your body weight.

Women: BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) - ( 4.7 x age in years )

Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) - ( 6.8 x age in years )

After obtaining your results, you now know how many calories are required to keep the body functioning at rest. What does this mean? The calories obtained is the minimum calories your body needs to complete necessary functions such as breathing, heat, pump blood etc . Of course this will not be the case as we must walk to make lunch, run for the bus and simply performing our day to day tasks so we need to intake many more calories. This step becomes an important step when working out your dailing calorie intake.

Keep a look out as I will be posting more information and how you can measure how many calories you need every day.

What Is Aerobic (Cardiovascular) Exercise

Aerobic exercise is when the body uses oxygen while producing energy for physical activity. ‘Aerobic’ means 'with oxygen' aerobic metabolism occurs when the body breaks down fat by combining with oxygen. During intense aerobic exercise, the body uses more oxygen, and breathing and heart rate increase. Over time, regular aerobic exercise will improve a person’s health and fitness and reduce levels of body fat.

Cardiovascular Benefits

Aerobic exercise conditions the heart and lungs by increasing the oxygen available to the body and by enabling the heart to use oxygen more efficiently. Exercise alone cannot prevent or cure heart disease. It is only one factor in a total program of risk reduction; examples of other factors are high blood pressure, cigarette smoking and high cholesterol level.

Additional Benefits of Aerobic Exercise

In addition to cardiovascular benefits, other benefits of aerobic exercise include:

- Control of body fat. (Aerobic exercise in conjunction with strength training and a proper diet will reduce body fat.)
- Increased resistance to fatigue and extra energy.
- Toned muscles and increased lean body mass.
- Decreased tension and aid in sleeping.
- Increased general stamina.
- Psychological benefits - exercise improves mood, reduces depression and anxiety.

Avoid the Aerobic Curve.

The aerobic curve occurs when you begin exercising, increase your intensity level, hit the high point and gradually decrease your intensity level. The goal when exercising aerobically is to hit your target heart rate and maintain it for the entire exercise session. This works the heart muscle more effectively and burns more calories. Think of riding a bike, running or swimming - you start, hit your pace (or target zone), then you maintain your pace until the cool down. As your heart becomes conditioned, you will have to work harder to reach the target zone. Less conditioned athletes will reach their target zones quickly because their heart muscle isn't used to the workload.

Exercise Frequency

Cardiovascular fitness is an ongoing process and requires consistent reinforcement. To maintain your current level of fitness you should do aerobic exercise at least 3 times a week. To increase your level of fitness, try exercising 4 to 5 times per week.

Look back for for information on 'Training the cardiovascular system' here i will talk about the optimum heart rate and will give you a chance to find your best range to train aerobically