10 Tips to Help You Lose Weight

According to research commissioned by Dietitians Association of Australia, more than one in five Australians who are trying to lose weight are following a potentially dangerous diet from a book or magazine. Fad and quick-fix weight loss programs often promise easy, no-effort weight loss but in reality they often fail to deliver the results.

1. Eat breakfast

2. Include vegetables or salad with lunch and dinner 

3. Choose fruit as a snack

4. Replace full-fat food and drinks with reduced-fat alternatives

5. Choose wholegrain foods instead of more refined foods

6. Eat smaller serving sizes by using smaller plates and cups

7. Eat slowly and stop when you are satisfied, not stuffed full

8. Eat when you genuinely feel hungry, rather than for emotional or other reasons

9. Swap sweetened drinks such as cordial, soft drink and juice with water

10. Eat your evening meals at a dinner table with the TV turned off.

City To Surf

The Day/Night Before the Race

To ensure that you have enough energy to get you through the race, it is recommended that you eat a low-fat, carbohydrate-rich meal the night before.  You can't really go wrong with pasta with tomato-based sauce.  And definitely NO ALCOHOL!!

Make sure you drink enough water so that your urine is pale to clear throughout the day.

The Morning of the Race

Get up early to eat (at least 2 hours before your starting time) and maintain your hydration.  Examples of a good breakfast include:

• Cereal or porridge with low-fat milk and fruit

• Toast or muffin with honey, jam, marmalade or Vegemite

• Sandwich with banana and honey

• Smoothie with low-fat milk, low-fat yoghurt and fruit

• Low-fat cereal or sports bar

• Fresh fruit salad with low-fat yoghurt

Wear some old clothes to keep warm and then you can discard them before the start.  They will be collected and given to The Smith Family.

During the Race

Have at least one drink at each of the 6 drink stations spread out over the 14 km course:

• Station 1 (water only) - Point Piper (at about the 3.5 km mark)

• Station 2 (water & Gatorade) - Lyne Park Rose Bay (just after the 5 km mark)

• Station 3 (water & Gatorade) - Vaucluse (at about the 7.5 km mark)

• Station 4 (water only) - Vaucluse (at about the 9 km mark)

• Station 5 (water & Gatorade) - Dudley Page Reserve Dover Heights (at about the 10 km mark)

• Station 6 (water only) - North Bondi (just after the 12 km mark)

While Heartbreak Hill gets all the attention, don't forget about the rise up through Edgecliff and the incline not long after Heartbreak Hill.  When you run up hills keep upright, do not bend over at the waist thinking that you are leaning in to the hill.  Make sure you run with your shoulders relaxed, chest up, pushing your hips through, this will allow your hips to get full extension and get better leg drive.

After the Race

Stretch, re-hydrate and eat (this does not mean sit on beach, alcohol, and McDonalds).  To help your recovery, jump in the surf to ice the legs.  This will constrict blood vessels and decreases metabolic activity, which reduces swelling and tissue breakdown.  Once out of the surf the underlying tissues will warm up, causing a return of faster blood flow, which helps return the byproducts of cellular breakdown to the lymph system for efficient recycling by the body.

Most Important Tip

Have fun - it is a FUN RUN, so soak up the atmosphere and enjoy the day!!

Kayak Day

This month's kayak day will be on Sunday 28 August.

Click on the link below for more information.
http://www.facebook.com/event.php?eid=139836076029385&ref=mf

Please let me know by Wednesday 25 August if you are coming along.  Hope to see you there.

Nothing contained in this newsletter is intended to be used as medical advice and it is not intended to be used to diagnose, treat, cure or prevent any disease, nor should it be used for therapeutic purposes or as a substitute for your own health professional's advice.