Help beat depression with exercise

When people think about the benefits of exercise, they generally think along the lines of losing weight, gaining muscle, being stronger or improved fitness. And all these things are right. Exercise gives you gains across all physical measures. But what about mental gains? Can exercise help your mental health? The answer, of course, is yes! And more and more research is coming out that is proving that exercise can be a great option to assist in managing your mental health. Mental health is described as a person’s condition, with regard to their psychosocial and emotional well-being. There are all different levels of mental health, including anxiety, depression and Post Traumatic Stress Disord

The Simple Fruit Salad

Here’s a simple one people always forget about. Sometimes when you look at the fruit bowl you think of a piece of fruit as a boring snack (or maybe you think bananas are like natures best treat, grown in its own convenient wrapper). Fruit salad is not only a delicious option but the variety means you are going to be getting a wider range of vitamins and minerals than one fruit alone! Check out what’s in season at the South Fremantle Farmers Market to pick out the freshest fruit around! Here’s a suggested combo… Serves: 4 Ingredients: 1 x bananas 1 x kiwi fruit 1 x apples ½ x punnet strawberries (125 g) 1 x passion fruit Add 1 small tub low fat yoghurt to each serve for a hit of protein to ma

Homemade fruit and nut mix

Isn’t it annoying how you go looking for a fruit and nut mix and every brand manages to put at least one ingredient in that you dislike. Why not make your own at home. It’s as easy as buying a combination of all the ingredients you like, adding them together and storing in an airtight container (old jam jars make the perfect storage). Here’s my favourite combination… Serves: 12-14 (30 g per serve) 100 g Almonds 100 g cashews 50 g dried apricots (chopped into quarters) 50 g pumpkin seeds 50 g cranberries 50 g dark choc chips Mix it all up and put 30 g (a small handful) in a container to keep in your bag in case you’re needing a quick snack on the go. Just remember when you’re buying your ingr

Oxfam 100km Trailwalker nutrition preparartion

The Perth 100km Oxfam Trailwalker is fast approaching! With under 8 weeks left to get all your training and preparation in before event weekend be sure to give your nutrition some consideration. Fuelling your body throughout endurance exercise is vital, especially in an event such as this which will test your not only your body, but also your mind. Here are 10 key points to consider when planning your nutrition: Its not just about event weekend. Make sure your diet in preparation during training has a good source of carbohydrates and protein at each meal and snack to ensure your body receives all it needs for training and recovery. Practice Practice Practice! If you plan on doing something o

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