News from Eli
Hey everyone!
Welcome to my first ever newsletter!! I’ve put this Newsletter together to give you all some interesting information about health and fitness, which I hope will help you to keep motivated this winter and keep you getting the results that you want!
If you have any questions you want answered, or topics you want covered then please drop me an email, and I will endeavor to include them.
If you want to get this newsletter in your inbox then just drop me an email with 'Subscribe' in the subject box elinorgking@yahoo.com.au
If you want to get this newsletter in your inbox then just drop me an email with 'Subscribe' in the subject box elinorgking@yahoo.com.au
Recipe - Winter Warmer
Winter is definitely on its way, its cold and dark in the mornings and all you feel like doing is snuggling up under a blanket.
Here is a yummy soup recipe for you, great for warming the heart this winter. Butternut squash is very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Vitamin E, Thiamine, Niacin, Vitamin B6, Folate, Calcium and Magnesium, and a very good source of Vitamin A, Vitamin C, Potassium and Manganese.
Another great way to eat butternut squash is mashed up with maple syrup which will satisfy that sugar craving!!
Butternut Squash Soup
2 Butternut squash, peeled and seeded
1 White onion, chopped in quarters
1 Small garlic head, peel all cloves
2 Tbsp. Worcestershire Sauce
1 tsp. Ground cumin
½ tsp. Allspice
6 Cups of Stock (Chicken or vegetable)
2 Bay leaves
Salt and black pepper to taste
- Preheat oven to 420ºC.
- Combine all prepared vegetables in roasting pan and add all other ingredients (except vegetable stock).
- Roast about 25 minutes until lightly browned.
- Remove vegetables from oven and place in large pot with vegetable stock.
- Cook over low heat until squash is completely soft, about 10 to 15 minutes.
- Puree in a blender or food processor and put back in pot.
- Ladle into bowls and serve.
Exercise of the Week:
Begin this exercise by lying on your stomach with your forearms on the floor pointing straight forward, your feet together and your spine in a neutral position. Your feet should be touching or no more than an inch apart. Lift your body up on your forearms and knees, keeping your body as straight as possible. Maintain this position for as long as possible and challenge yourself to longer periods in the plank position. Perfect for improving your core strength, which in turn leads to better balance, posture, and enables you to put some ooomph into your arm and leg movements!
9 Ways to cut 100 Calories from your diet:
Most of us are constantly battling with weight issues, if its losing it or maintaining it. To loose 1 kilo a week, you need to burn 7000 calories. That’s 500 a day each week. The best way to do this is to cut 250 calories from your diet and burn 250 calories through exercise. Here are some simple ways to cut 100 calories…
1) SWAP TOAST AND CEREAL FOR MUSELI AND FRUIT: Swapping a 50g bowl of crunchy nut (or other sugar-coated cereal) with milk and a slice of buttered toast and marmalade, 485 calories, for a 65g bowl of sugar-free muesli with semi-skimmed milk, topped with a chopped banana, all for only 385 calories. Museli is low GI which means it is digested more slowly, which keeps you fuller for longer.
2) HAVE A SCONE, FRUIT SALAD, COFFEE AND YOGHURT INSTEAD OF A MUFFIN: If you stop at the coffee shop and grab a blueberry muffin on your way to work, you could be having around 520 calories. Having a fruit scone (preferably a wholemeal one), a fruit salad and a skinny cappuccino you’ll only consume 326 calories. Talk about more for less!!!
3) DITCH THE CROISSANT FOR POACHED EGGS, TOMATOES AND TOAST A croissant is surprisingly high in calories, weighing in at 373 calories and 20g of fat, before you’ve even added any butter or jam! You can enjoy two poached eggs on toast with grilled tomatoes for just 249 calories and 12g of fat. Not only is it 124 calories lighter, but research shows that having two eggs for breakfast, helps you to eat less throughout the day and could leave you with a 400-calorie-a-day deficit!
4) HAVE A BAKED POTATO WITH BEANS AND SALAD INSTEAD OF CHEESE AND BUTTER Having a baked potato with butter, baked beans and grated cheese gives you 600 calories, compared with the potato with just the beans, a big salad with French dressing and a piece of fruit, such as a peach, for pudding, all of which comes to 500 calories. The salad and fruit also add essential vitamins, minerals.
5) CHOOSE A LOW-FAT MOUSSE A chocolate brownie will pack in at least 260 calories per serving when bought from a typical high street coffee shop. Most supermarkets now sell tasty low-fat chocolate mousses with 80 to 100 calories per serving. You could indulge in two of them and still save yourself 100 calories!
6) REPLACE SALTED PEANUTS WITH A RAISIN AND PEANUT MIX Its easy to plough through a typical 50g handful of roasted, salted peanuts. This snack will earn you 301 calories, and a massive 27g of fat. If instead you have a 45g bag of peanuts and raisins, you’ll consume just 195 calories and 12g fat. You also massively cut your salt intake!
7) SKIP THE TORTILLA CHIPS AND CHOOSE A TZATZIKI VEGETABLE DIP A bowl of tortilla chips is incredibly tempting. A 50g serving equates to 230 calories. Instead you can have 150g of Tzatziki with lots of vegetable crudités for 130 calories. All the fun of the dip with half the calories!! No need to feel guilty about that one!
8) TAKE HOT DRINKS WITH SMIMMED MILK AND WITHOUT SUGAR Two mugs of tea or coffee with whole milk and two sugars will add up to 134 calories. Switch to Semi-Skimmed Milk and cut the sugar and your 2 drinks only equal 27 calories.
9)CUT WINE MEASURES AND ENJOY A LONG SPRITZER DRINK A typical 250ml of white wine is around 185 calories per glass. Go for a 125ml serving, in a big glass topped up with sparkling water. Enjoy a long, refreshing spritzer instead.
1) SWAP TOAST AND CEREAL FOR MUSELI AND FRUIT: Swapping a 50g bowl of crunchy nut (or other sugar-coated cereal) with milk and a slice of buttered toast and marmalade, 485 calories, for a 65g bowl of sugar-free muesli with semi-skimmed milk, topped with a chopped banana, all for only 385 calories. Museli is low GI which means it is digested more slowly, which keeps you fuller for longer.
2) HAVE A SCONE, FRUIT SALAD, COFFEE AND YOGHURT INSTEAD OF A MUFFIN: If you stop at the coffee shop and grab a blueberry muffin on your way to work, you could be having around 520 calories. Having a fruit scone (preferably a wholemeal one), a fruit salad and a skinny cappuccino you’ll only consume 326 calories. Talk about more for less!!!
3) DITCH THE CROISSANT FOR POACHED EGGS, TOMATOES AND TOAST A croissant is surprisingly high in calories, weighing in at 373 calories and 20g of fat, before you’ve even added any butter or jam! You can enjoy two poached eggs on toast with grilled tomatoes for just 249 calories and 12g of fat. Not only is it 124 calories lighter, but research shows that having two eggs for breakfast, helps you to eat less throughout the day and could leave you with a 400-calorie-a-day deficit!
4) HAVE A BAKED POTATO WITH BEANS AND SALAD INSTEAD OF CHEESE AND BUTTER Having a baked potato with butter, baked beans and grated cheese gives you 600 calories, compared with the potato with just the beans, a big salad with French dressing and a piece of fruit, such as a peach, for pudding, all of which comes to 500 calories. The salad and fruit also add essential vitamins, minerals.
5) CHOOSE A LOW-FAT MOUSSE A chocolate brownie will pack in at least 260 calories per serving when bought from a typical high street coffee shop. Most supermarkets now sell tasty low-fat chocolate mousses with 80 to 100 calories per serving. You could indulge in two of them and still save yourself 100 calories!
6) REPLACE SALTED PEANUTS WITH A RAISIN AND PEANUT MIX Its easy to plough through a typical 50g handful of roasted, salted peanuts. This snack will earn you 301 calories, and a massive 27g of fat. If instead you have a 45g bag of peanuts and raisins, you’ll consume just 195 calories and 12g fat. You also massively cut your salt intake!
7) SKIP THE TORTILLA CHIPS AND CHOOSE A TZATZIKI VEGETABLE DIP A bowl of tortilla chips is incredibly tempting. A 50g serving equates to 230 calories. Instead you can have 150g of Tzatziki with lots of vegetable crudités for 130 calories. All the fun of the dip with half the calories!! No need to feel guilty about that one!
8) TAKE HOT DRINKS WITH SMIMMED MILK AND WITHOUT SUGAR Two mugs of tea or coffee with whole milk and two sugars will add up to 134 calories. Switch to Semi-Skimmed Milk and cut the sugar and your 2 drinks only equal 27 calories.
9)CUT WINE MEASURES AND ENJOY A LONG SPRITZER DRINK A typical 250ml of white wine is around 185 calories per glass. Go for a 125ml serving, in a big glass topped up with sparkling water. Enjoy a long, refreshing spritzer instead.
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http://www.facebook.com/pages/Eli-King-Fitness/185328001500552
Get Results with a little help from your friends
People are always asking about the secrets to staying 'on the wagon'.
For me, one of the biggest factors in your success/failure when it comes to taking charge of your body and health is SUPPORT.
So here is a little 'handout' that you can use to help your family and friends know what you need from them and how they can support you on your journey.
BE A GREAT FRIEND!
When it comes to making changes to your body, both aesthetically and in terms of health, support plays a HUGE role in achieving your goals.
Without support, the journey can feel like your hiking up a hill in heels...almost impossible and very uncomfortable!
With this in mind, here's how you can be a great friend...
Don't | Do |
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June Special
Sign up to 1 month of UNLIMITED Pilates classes for $47 and get one month completely FREE!! That’s 9 weeks of Pilates classes!!
Pilates is great for improving core strength, flexibility and posture. The Tuesday morning classes are a great way to focus the mind for the day ahead, and the Thursday evening classes provide 45 minutes to relax and unwind after a hard day’s work.
To make the most of this special offer click https://www.paypal.com/cgi-bin/webscr?cmd=_s-xclick&hosted_button_id=PUYF3G9M4HA92
Classes: Tuesday 5:30am & Thursday 6:15pm in the Swim School Viewing area at Snap Fitness Mt Gravatt East.
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