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Paleo Zucchini Muffins Recipe
Makes 12, prep time 10 mins, cook time 25mins
100g coconut oil
3 eggs
2 tsp. ground cinnamon
1 tsp. ground cardamom
1 tsp. baking powder
200g grated zucchini
50g-80g rapadura sugar
300g almond meal
September 2013
½ tsp. bi-card powder
100ml almond milk
Preheat oven to 160ºC and grease or line a muffin tray. Place the coconut oil
and sugar into a mixer with a beater attachment. Beat on high for around
5mins and then add the eggs, one at a time. Beat for a further 3mins. Mix all
of the dry ingredients into a bowl. Once the fat and sugar mixture has finished
being beaten, add the dry mix. Beat on low until the dry ingredients have
been incorporated, and then speed up. Add almond milk slowly until the mix
resembles thick cake batter, you may need extra. Fold in the grated zucchini.
Portion the mixture between the 12 muffin holes. Bake in the oven for 2025mins, or until a skewer comes out clean. If the top is brown but the middle
still needs further cooking, cover with aluminum foil.
Shin Splints
As summer draws closer, the amount of time spend exercising outdoors tends to increase as we make the
most of the warmer weather and longer days. However, all of those hours pounding the pavement can lead
to an injury which is the bane of many runners: shin splints.
What is shin splints?
Shin splints refer to pain along the inside, or behind, your shin bone (tibia). It is an overuse injury and
stems from regular and repetitive force on the tendons that connect some of the smaller lower leg muscles
to the tibia. The most common activities that lead to shin splints are running downhill or on a slanted
surface, and sports that involve regular stopping and starting. Starting, or increasing the intensity of, a
running program can also bring on the symptoms.
How does it affect you?
Tenderness, pain and/or swelling along the inside of your shin. At first, the
pain is likely to stop when you stop exercising. However, if left untreated,
it may become constant.
Prevention is the best cure!
The following steps can help reduce the risk of shin splints:
• Wearing the right shoes for your sport and running style, and replacing
them regularly. You may want to consider orthotic insoles, especially if
you have flat arches. Having your walking/running gait analysed may
be beneficial.
• Reducing the amount of high-impact exercise in your program. Look at cross-training with low-impact
modes e.g. swimming, biking.
• Changing the surface you run on. This can be as simple as changing your route or running on grass.
• Strengthening your legs. Calf raises, leg presses, squats and lunges are good exercises. A post-exercise
stretching regime can also help to reduce inflammation.
Shin splints can usually be self treated. RICE (Rest, Ice, Elevation and Compression) should start to reduce
the pain, swelling and inflammation, especially immediately post-exercise. Active rest or cross training with
other low-impact options can help you keep up your fitness level while you recover. If these self-care steps
don't reduce the symptoms, it would be beneficial seeing a sports physiotherapist.
Group Fitness
Hi CBay Members,
What is the
Paleo Diet??
It's hard to believe that just recently we celebrated CBay's first birthday.
Not only has been an extremely busy year for staff, but also all of you that
made the decision to dedicate yourself and commit to a healthier and
happier you.
Looking for a
snack that will
help you lose
Paleo Zucchini
Muffins Recipe
Shin Splints
The fantastic CBay Fitness Gym instructors have been hard at work
planning several different events and activities for all fitness levels. You
will have noticed the 'Fitness Battles 2013' poster around the fitness area.
This is a great chance for you to put your fitness levels and training to the
test, are you ready to leave your comfort zone?!
It's time for all of us to rise from our winter hibernation and get active
with 'Spring into Fitness', a concept based around a healthier and happier
you! More details to be released shortly about this exciting new
programme… watch this space!
Remember to utilise our CBay Fitness staff; your membership includes free
fitness assessments and individual programming. The CBay team offer a
wealth of knowledge and love to assist you in any way possible to help
achieve your health and fitness goals. A new programme is essential to
helping you see and feel change and it also acts as a great motivational
With the days becoming warmer and plenty of sunshine to increase our
'feel good' endorphins, use those heightened energy levels as an
opportunity to set up a health and fitness regime. Not sure where to start
or need a little push? Make your appointment today with one of our
many Personal Trainers.
11 Te Weka St, Timaru 7910
T: 684 CBAY (684 2229)
Keep up the hard work and thank you for your support of this facility.
CBay Fitness Team
Group Fitness
At the beginning of July, eight Group Fitness Instructors were involved in a 3 day Les Mills International
module training. The team was made up of Niamh, Lee, Kylie, Kerensa, Robert, Raewyn, Mandy and Lucy.
The 3 days consisted of the most intense fitness and programme specific training any of us have ever done!
Every instructor was critiqued and given feedback on every aspect of our instructing from timing and
fitness levels to voice projection.
On Sunday morning, aching, fatigued and exhausted we were put to the ultimate test…The Les Mills 500
club! This consisted of 500 air squats, 400 jumping lunges, 300 press-ups, 200 burpees, 100 tuck jumps
onto a bench. We worked in pairs alternating with sprint shuttle runs, all under the watchful eye of a
stopwatch. I challenged the team via text on Saturday night to “show them how we train Timaru style” and
did we bring it or what! I'm proud to say that we now hold the national record for the fastest finish of this
challenge. Since then, instructors have sent in a recording of their classes to be assessed. We all now
nervously await the results!
Les Mills International releases brand new moves and new music every 3 months for every programme.
CBay Group Fitness staff recently attended a workshop in Christchurch and, with excitement, will be
launching the new releases Monday 16th September 2013.
A huge thank you to the CBay Fitness Instructors who every week spend hours behind closed doors
practicing and perfecting their classes in order, to provide inspiring, motivating and totally addictive group
fitness workouts that get results.
Lastly, thank you to all our CBay Members. You are our true
inspiration. The Group Fitness team hope to see you in a class
soon, because together none of us are as strong as all of us.
Individuals who routinely incorporate nuts into their diet tend to be at lower risk for abdominal obesity,
says a new study published in the Journal of the American College of Nutrition. Researchers analyzed the
daily diet journals from more than 13,000 subjects and found that people who ate at least one quarter of
an ounce of tree nuts a day had a lesser chance of developing heart disease and type-2 diabetes.
Snack on These
Not only are walnuts high in cardio-protective vitamin E, these are the only nuts to contain alpha-linolenic
acid-an omega-3 fatty acid. What's so special about omegas? Well, besides the fact they can protect
against coronary heart disease, recent research found that cancer survivors who consume a healthy dose of
omega-3 fats are less likely to suffer from long-term, cancer-related fatigue.
These are one of the best nuts to eat because they contain calcium and are very high in vitamin E. Another
perk: They serve as brain insurance. Male and Females who consumed the most vitamin E-from food
sources, not supplements-had a 67 percent lower risk of Alzheimer's disease than those eating the least
vitamin E, according to research published in the Journal of the American Medical Association.
For those who want heart-healthy fats for fewer calories, pistachios are your best bet. Another benefit: inshell pistachios also take a while to eat, which slows down consumption and keeps portion size in check.
In fact, according to a study published in Appetite, snacking on in-shell pistachios can help decrease the
amount of calories you consume by more than 40 percent.
Don't Overdo It
Lucy Woodley
Fitness Team Leader
Brazil Nuts
Brazil nuts do have benefits, including they're high in selenium-the micromineral that helps prevent
oxidative stress. But be careful, they are also really high in calories. There are 436 calories in half a cup of
Brazil nuts vs. 346 calories in half a cup of pistachios.
What is the Paleo Diet??
The Paleo Diet is based upon eating wholesome, contemporary foods from the food groups our huntergatherer ancestors would have thrived on during the Paleolithic era, the time period from about 2.6 million
years ago to the beginning of the agricultural revolution, about 10,000 years ago. These foods include
fresh meats (preferably grass-produced or free-ranging beef, pork, lamb, poultry, and game meat, if you
can get it), fish, seafood, fresh fruits, vegetables, seeds, nuts, and healthful oils (olive, coconut, avocado,
macadamia, walnut and flaxseed). Dairy products, cereal grains, legumes, refined sugars and processed
foods were not part of our ancestral menu.
Decades of research by Dr. Loren Cordain and his scientific colleagues demonstrate that hunter-gatherers
typically were free from the chronic illnesses and diseases that are epidemic in Western populations,
• Obesity
• Cardiovascular disease (heart disease, stroke,
high blood pressure, congestive heart failure,
• Type 2 diabetes
• Cancer
• Autoimmune diseases (multiple sclerosis,
rheumatoid arthritis, Crohn's disease, ulcerative
colitis, etc.)
Looking for a snack that will help you lose weight?
Grab a handful of nuts.
• Osteoporosis
• Acne
• Myopia (nearsightedness), macular
degeneration, glaucoma
• Varicose veins, hemorrhoids, diverticulosis,
gastric reflux
• Gout
And many, many more
Pecans pack a large amount of the powerful antioxidant flavonoids, but they're also calorie-dense and low
in protein and fiber. You get 3 grams of protein and fiber in one ounce (about a handful). But you're also
getting 200 calories per ounce,.
Macadamia Nuts
Macadamia nuts may be high in heart-healthy monounsaturated fats, but these too are calorie-dense. This
means you're bringing in roughly 200 calories and 4 grams of fat from each ounce of nuts