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How to write goals for 2018

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January is all about New Year’s resolutions and what you can do to get what you want out of life, love, career etc. Although we should be focusing on them all year round it’s a good chance to start fresh and think about what it is you want. Many resolutions that are made set us up for failure as they are not clear or achievable. It’s also helpful to have it written down and placed in a spot that is visible to you to keep you on track (fridge, beside your bed etc). Often by February our New Year Goals have already fallen by the way side!

I found these questions quite interesting and thought provoking. A good place to start anyway!

Career & Business Goals for 2018

What would you like to achieve in your career?
What type of roles do you want to be doing in your career?
What would you like to achieve in your business life?

Financial Goals for 2018

How much money do you want to earn in the next 12 months?
How much do you want to save or invest?
Which debts do you want to clear in the next 12 months?
What personal financial circumstances do you want to change?

Community Goals for 2018

What would you like to contribute to your community?
What would like to do for your friends in the next 12 months?
What activities would you like to be a part of, in your community?

Family Goals for 2018

What would you like to achieve as a family in the next 12 months?
What would you like to do for your family?
What type of person are you going to become for your family?

Health & Fitness Goals for 2018

How fit and healthy would you like to be in the next 12 months?
What is your fitness goal for this year?
What are some of the fitness activities you would like to pursue?
What eating or drinking habits would you like to change?
What foods would you like to include more of in your diet and why?
What foods would you like to decrease in your diet?
For a One Week Clean-tox Eating Program (created by a Nutritionist) click here

Personal Development Goals for 2018

What activities are you going to do in the next 12 months to develop your skills, knowledge and attitude?
What courses are you going to do to improve yourself?
What do you want to do to become a better person?

Adventure Goals for 2018

What type of holiday would you like to take?
What type of adventure activity would you like to do?

Lifestyle Goals for 2018

What are you going to do just for you?
What rewards are you going to give you or your family?
What revitalises you, gives you energy and recharges your batteries?
What can you do to keep a positive mindset?
2 for 1 Yoga Deal available throughout January 2018 – Bring a friend and only pay $11 each! Check out the timetable here

Answer as many or as little of these questions as you like but I found them quite useful to get me thinking about what I want from a variety of different areas of life. If you have any tips I would love to hear them!

Kasey Boorman
(Nutritionist)

DIET SOFT DRINKS – ARE THEY BAD FOR YOU?

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Diet soft drinks seem like a good idea as they are marketed as having no sugar and therefore make people believe they are better for them and will help with weight loss. In fact, they contain many artificial sweeteners which seem to confuse the body’s natural ability to manage calories based on tasting something sweet. People also tend to overeat when drinking diet soft drink.

Diet soft drink is linked to many health troubles.
Depression
Drinking more than four cans a day of soft drink is linked to a 30% higher risk of depression. The risk appeared to be greater for people who drank diet compared to regular soft drink.

Type 2 Diabetes & Metabolic Syndrome
A 2009 study published in the journal Diabetes Care found drinking diet soft drink daily is linked to a 36% higher risk of metabolic syndrome and a 67% higher risk of type 2 diabetes compared to non-diet soft drink drinkers.
The artificial sweeteners may tamper with the gut-brain connection.


A Less Protected Brain
Aspartame, a common artificial sweetener in diet products, seems to negatively impact the brain’s antioxidant defense system.

Aspartame is also linked to:
• migraines & headaches
• depression
• anxiety
• short term memory loss
• multiple sclerosis
• fibromyalgia
• hearing loss
• weight gain
• fatigue
• brain tumors
• epilepsy
• chronic fatigue syndrome
• birth defects
• Alzheimer’s disease
• lymphoma
• diabetes
• arthritis (including rheumatoid)
• chemical sensitivities
• ADHD
• Parkinson’s

Final Thoughts: Is Diet Soft Drink Bad for You? (Yes.)

• Diet soft drink is not a healthier alternative to regular versions.
• Diet soft drink does not promote weight loss.
• Diet soft drink is linked to metabolic damage, heart disease, weight gain and other health problems.
• If you’re in the mood for a fizzy drink, consider healthier option: kombucha or mineral water with lemon or lime.

Kasey Boorman
Bachelor of Health Science (Nutrition)
Kasey is available for one on one consultations or has a one week Summer Clean-tox Eating program online to kick start your journey to a healthier you!

Turkey Meatballs with Mango Dipping Sauce

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Christmas is just around the corner. These Turkey meatballs make a great entree that can be prepare ahead of time! The meatballs can also be frozen.

Turkey Meatballs with Mango Dipping Sauce
Serves: 10
Preparation time: 20 minutes
Cooking time: 20 minutes

Ingredients
Meatballs:
• 500g turkey mince
• ¼ onion, diced
• 1 clove garlic, crushed
• 1 egg, whisked
• ¼ cup almond meal
• 1 tsp. cumin
• ½ tsp. chili powder
• Salt and pepper, to taste

Dipping Sauce:
• 1 mango, peeled and cut away from seed inside
• 3 tsp. Dijon mustard
• 2 tsp. wholegrain mustard
• 1 tbsp. raw honey or rice malt syrup
• dash of chili powder
• salt, to taste

Method
Meatballs:
1. Preheat your oven to 180°C.
2. In a medium bowl add ground turkey, onions, egg, almond meal, and seasonings.
3. Use your hands to mix together.
4. Roll into small balls and place on a baking paper lined oven tray.
5. Bake for around 15-20 minutes, depending on the size of the meatballs.
Dipping Sauce:
1. While your meatballs are baking, time to make your sauce.
2. Add all dipping sauce ingredients to a food processor and puree.
3. Taste and add more mustard or salt according to taste.

To Serve
Serve Meatballs with Dipping sauce on the side and toothpicks as a delicious starter.

Enjoy!

Pilates for Weight Management

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Had a few too many chocolate Easter bunnies this year?

A common question we get here on the Pilates floor is how can this form of exercise help me to lose weight? The simple truth is that our body is like a Calorie Bank, that either adds or withdraws from our fat deposits based on the amount of calories we consume (deposit) versus the calories we burn off (spend). If we are consuming more calories than we are burning off then we will be adding to our fat deposits over time. If we are burning off more calories than we are consuming then we will be withdrawing from our fat deposits and gradually losing weight. So any exercise you do will be helping you burn off more calories and helping you tip the scales in the direction of weight loss.

Pilates is a form of resistance training that helps you build long lean muscles. Pilates will improve your muscle tone, improving both your overall strength and endurance. Improved muscle tone is one of the key ingredients for weight loss. Muscles burn more energy (Calories) than fat, therefore the more lean muscle mass your body contains the greater the calorie burning ability you have. Improving your muscle tone will help boost your weight loss efforts tremendously.

As well as the weight loss and muscle toning benefits of Pilates it is also great for flexibility, relaxation and rehabilitation of injuries. Try a class today!

 

Kelsey Armstrong

(Clinical Pilates Instructor, Remedial Massage Therapist)

Garlic Lemon Chicken with Smashed Peas

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lemon chicken

Garlic Lemon Chicken with Smashed Peas

Serves: 4

Ingredients:

  • 500g chicken breast, cut into chunks (or small pieces if preferred)
  • 1 tsp butter or olive oil
  • 1 onion, diced
  • 4 large cloves garlic, minced
  • 4 cloves garlic, crushed with the back of a knife
  • 2 teaspoons sweet paprika
  • 1 tsp cracked pepper
  • 1 tsp chilli flakes
  • 1 cup chicken stock
  • ½ cup coconut milk
  • ¼ cup lemon juice
  • salt to season
  • 2 tsp dried thyme
  • ½ head broccoli, cut into florets
  • 8 spears asparagus cut into thirds
  • 1 zucchini, sliced
  • Lemon wedges to serve

Directions:

  1. Season chicken with salt.
  2. Melt the butter in a large frying pan on medium heat. Brown the chicken on both sides and remove from pan (transfer to a plate).
  3. Add the chopped onion, minced and crushed garlic, paprika, chilli flakes and pepper to the butter/oil left in the pan, occasionally stirring until garlic cooked through. Season with salt to taste and add in the thyme.
  4. Pour in the stock, coconut cream and lemon juice and bring to a slow simmer. Return the chicken back in to the pan; cover with lid and allow to simmer gently in the sauce for a further 10 minutes, or until cooked through. At this point start preparing your Smashed Peas (see below for instructions).
  5. Add vegetables and cook for a further 5 minutes.
  6. Serve with lemon wedges.

Smashed Peas

Serves: 4

Ingredients:

  • 400g frozen peas
  • 1 tbsp. water
  • 1 tsp butter
  • 1 tbsp. olive oil
  • Salt and pepper

Directions:

  1. Place peas, pinch of salt and water in medium sized saucepan over medium to high heat
  2. Cook, stirring until peas are soft.
  3. Drain peas and return to pan.

Add butter and lemon juice and mash peas until desired consistency (I like it a little chunky). Alternatively use a food processor to mash instead of doing it manually.

  1. Add oil slowly as mashing to get creamier consistency.
  2. Season with Salt and pepper.

Serve Garlic Lemon Chicken on top of bed of smashed peas.
Did you know we have a Nutritionist? Kasey can help you with weight loss, general healthy eating, IBS, Children’s nutrition and more!

 

 

 

 

 

 

 

 

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