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Paleo Zucchini Muffins Recipe Newsletter 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. Treatment 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 weight? 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 tool! 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) www.cbaytimaru.co.nz 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 Walnuts 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. Almonds 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. Pistachios 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, including: • Obesity • Cardiovascular disease (heart disease, stroke, high blood pressure, congestive heart failure, atherosclerosis) • 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 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