Bone Density Clinic

Friday April 5th – Bone Density Clinic

Thursday May 9th – Flu vaccination Clinic

Flu vaccinactions are available by appointment for people over 16 years of age. Please call 9364 2750 for more information or to book your appointment.

Weight Loss Centre

Lots of great tips and advice to help you lose that weight.
Reaching and maintaining a healthier weight is important for your overall health and well being. If you are significantly overweight, you have a greater risk of developing many diseases including high blood pressure, Type 2 diabetes, stroke, and some forms of cancer. For obese adults, even losing a few kilos or preventing further weight gain has health benefits.

weightloss+girlLots of great tips and advice to help you lose that weight.

CLICK HERE – For great Weight Loss Articles

Reaching and maintaining a healthier weight is important for your overall health and well being. If you are significantly overweight, you have a greater risk of developing many diseases including high blood pressure, Type 2 diabetes, stroke, and some forms of cancer. For obese adults, even losing a few kilos or preventing further weight gain has health benefits.

CLICK HERE – For great Weight Loss Articles


4 Ways to Control Your Appetite

Does your appetite seem to be on over-drive? Check out these five simple tips for keeping it in control.

Divide and Conquer Your Appetite
To prevent getting overly hungry, try turning one regular-sized meal into multiple, smaller meals. For instance, if you normally eat soup and sandwich for lunch, eat your sandwich at lunch, then heat your soup later as an early afternoon snack. Or, “go halves” and eat half of both your sandwich and soup serving now and the rest a few hours later.

Fill Up on Fiber
If you are feeling especially hungry when you sit down to a meal, you will likely take oversized portions or go for seconds.  To avoid overdoing it, try filling up with fiber-rich vegetables before you eat any other types of foods.  They may normally serve as side dishes, but using veggies as a starter is a low-cal, high-fiber way to control your appetite.  If you still want seconds, another serving of veggies is ideal for rounding out your meal in a healthy way.

Eat Enough at Mealtimes
Regular, healthful snacks are a great way to keep your appetite in check.  If you only eat three meals a day, you need to make sure you are eating enough at each meal to hold you over until the next one.

If you are following a diet plan that includes snacks, add those missing calories into your meal instead. Be sure to include protein such as eggs, lean meat, or fish in each meal as it will provide a longer-lasting sense of satiety and keep your energy level up.

Eat “Slow” Snacks
Remember that it takes up to 20 minutes for your brain to get the “signal” that you have eaten and are full. The longer it takes to eat something, the better. Choose foods that require a lot of chewing when you feel likely to overeat.

Why Losing Weight is Good for You

There is a great benefit acquired from losing weight. Though losing weight is not easy, the long term effects brought by it would probably be of help to anyone considering to shed those unwanted and unhealthy pounds. 

The following are a few of the remarkable advantages from losing those excess kilos. 

Weight loss prevents high blood pressure, heart disease and stroke 

That is a three in one benefit from losing weight. It is a fact that heart disease and stroke are one of the primary reasons for disability and death in both men and women who are overweight have a higher risk to have high levels of cholesterol in their blood stream as well as triglycerides (also known as blood fat). 

Angina, one type of heart disease, could cause chest pains as well as a decrease in the oxygen pumped to the heart. 

Sudden death also occurs from heart disease and stroke, and usually this strikes with very little warning, signs and symptoms. 

It is a fact that by decreasing your weight by a mere five to ten percent, this could positively decrease the chances of you having or developing heart disease or a stroke. Plus, how your heart functions would also improve as well as your blood pressure, cholesterol and triglyceride count will decrease. 

Weight loss prevents type 2 diabetes 

Diabetes puts in jeopardy one’s life as well as how one leads his or her life because of the complications that result from having it. Both types of diabetes, type one and type two are linked with being overweight.

To those who already have diabetes, regular exercise and losing weight could help in controlling your blood sugar levels as well as the medication you may be currently taking. Increase your physical activity. You could simply walk, jog or dance. It helps get those blood streams moving as well as lose those unnecessary pounds. 

Weight loss helps reduce your risk for cancer 

Being overweight is linked with a number of kinds of cancer. Specially for women, the common types of cancer that is associated with being overweight include cancer of the uterus, gallbladder, ovary, breast, and colon. This is not meant to scare you, this is only to keep you informed.

Men are at risk too from developing cancer if they are overweight. These include cancer of the colon, prostate and rectum. Extra weight, a diet high in fat and cholesterol should as much as possible be avoided. 

Weight loss reduces sleep apnea 

Or it could eliminate it all together. Sleep apnea is a condition wherein one could temporarily stop breathing for a brief period and then would continue to snore heavily. Sleep apnea could cause drowsiness or sleepiness during the day and – because of being overweight – could result in heart failure. Shedding those excess kilos could help in eliminating this problem.

Top 10 Tips for Weight Loss

1.   Exercise is essential for weight loss

It’s nothing new, but exercise is probably the most important predictor of whether you will succeed at long term weight loss and weight loss maintenance. In order for exercise to be helpful in weight loss, you should strive for a minimum of five 30 minute sessions per week.

The good news is that recent research has shown that three 10 minute sessions in a day are as good as one 30 minute session. T his helps many in combating the old “no time for exercise” excuse.

Be certain to find something you enjoy. You’ll be more apt to stick with it. Try walking with a friend, joining an team, participating in outings with a group – or trying some classes at your local gym. Once you give exercise a chance, you will begin to enjoy its positive benefits on your psyche as well; you will literally become “hooked.”

2.   Weight loss and weight training
We chose to list this separately from the “exercise” category because of the significant weight loss benefits attached to weight training. 

The basic equation is this: the more muscle tissue you have, the more calories you will burn. This is why world class weight lifters must eat thousands of calories a day to maintain their weight.  Muscle is active tissue, fat is not. Thus, muscle “burns” a significant number of calories each day for its own maintenance.

While aerobic activity can help burn calories, muscle’s where it’s at when it comes to giving your metabolism a significant daily boost even at rest.

3.   Keep a diary for triggers that hinder weight loss
Keeping a food diary can be a huge asset in successful weight loss. Devote some time each day to record what you have eaten and how much – your hunger level prior to eating, and any feelings or emotions present at the time.

A food diary can provide a large amount of self-awareness. It can identify emotions and behaviors that trigger overeating, foster greater awareness of portion sizes, and help you discover your personal food triggers.

Study any patterns that emerge from your food diary and identify where you may be able to make more healthful changes. A food diary provides an added benefit of keeping you focused on and committed to your goals.

4.   Stay focused on being healthy, not on becoming thin
Many people become more successful at long term weight loss when their motivation changes from wanting to be thinner to wanting to be healthier.  Change your mindset to think about selecting foods that will help your body’s health rather than worrying about foods that will affect your body’s weight. 

The Food Pyramid offers a basic outline of the types and amounts of food you should eat each day to give your body the nutrients it needs for optimal health.

5.   Find out why you overeat
All too often overeating is triggered by:

  • Stress,
  • Boredom,
  • Loneliness,
  • Anger, 
  • Depression and
  • other emotions.

Learning to deal with emotions without food is a significant skill that will greatly serve long term weight control. 

6.   Weight loss support: join a weight management group
A big key in long term weight control comes from receiving encouragement and support from others.

7.   Weight loss and portion control
Forget Super sizing – Be mindful of the amounts of food you consume at a sitting. When necessary, divide your food in half and ask for a take home bag (where appropriate).  It is all too easy to be a eat all that is on your plate – even when served enormous portions.

Learn to pay attention to your hunger level and stop eating when you feel comfortably full, not stuffed.

8: Lose weight slowly with small changes
Try to remember that “losing 8 kilos in two weeks” is nothing to celebrate.  It is important to realise that the more quickly weight is lost, the more likely the loss is coming from water and muscle, not fat.

Since muscle tissue is critical in keeping our metabolism elevated, losing it actually leads to a decrease in the amount of calories we can each day without gaining weight.   Fat loss is best achieved when weight is lost slowly.

By making small changes like eliminating 250 calories a day from food and expending 250 calories a day from exercise, you can lose consistent weight (of mostly fat). 

9.   Eating slowly can lead to weight loss
Did you ever notice that thin people take an awfully long time to eat their food?  Eating slowly is one method that can help take off kilos. 

That’s because from the time you begin eating it takes the brain 20 minutes to start signaling feelings of fullness.  Fast eaters often eat beyond their true level of fullness before the 20 minute signal has had a chance to set in.

The amount of calories consumed before you begin to feel full can vary significantly depending on how quickly you eat. So slow down, take smaller bites and enjoy and savor every tasty morsel.

10.   Weight loss through eating less fat – but do it wisely
We’ve known for some time that limiting high fat foods in the diet can be helpful with weight loss. That’s because fats pack in 9 calories per gram compared to only 4 calories per gram from proteins or carbohydrates.

Remember – fat-free foods have calories too. In some cases fat-free foods have as many calories as their fat laden counterparts. If you eat more calories than your body uses, you will gain weight. Eating less fat will help you to lose weight.  Eating less fat and replacing it with excessive amounts of fat-free products will not.






Food Pyramid

The Food Guide Pyramid is an outline of what to eat each day based on general Dietary Guidelines . It’s not a rigid prescription but a general guide that lets you choose a healthful diet that’s right for you. The Pyramid calls for eating a variety of foods to get the nutrients you need and at the same time the right amount of calories to maintain healthy weight.
 Use the Pyramid to help you eat better every day:


All You Need to Know about Calories/Kilojoules

Calories. Dieters think of them as the enemy, the part of food that prevents weight loss and deposits itself on the thighs. Food packages list calorie content per serving. You can track your calorie intake with computer software and counter books. Calorie information overload can turn eating into a numbers game instead of a pleasurable part of daily life. 

Kilojoules and calories both define the energy value of food. Calorie is still used in the USA to define energy, but Australia now uses kilojoule and you’ll find this term shortened to kJ on food labels. The measurement of ‘calories’ signifies the amount of chemical energy that may be released as heat when food is metabolised. One calorie is equivalent to 4.2 kilojoules.

The balance between our energy intake versus the energy we expend is the main reason for weight loss or weight gain. Too many kJ eaten spells too much body fat on you. Too few kilojoules causes body fat loss.
Approximately two-thirds of your daily kJ needs are needed to just run your body as though you were asleep – to keep the blood pumping, your heart beating, your brain and nerves firing, your lungs breathing, and for the repair and maintenance of all your body’s cells. This is called the “basal metabolic rate”.

Everyone needs calories
The truth is everyone needs some calories every day. Unless you are a highly trained athlete, your biggest daily calorie cost is something called Resting Metabolic Rate, or RMR, the calories you need just to exist. Breathing, heart beat, cell metabolism, kidney function and even thinking and dreaming use calories. Muscle cells use calories even when at rest. Eating and digesting food, standing, sitting, talking and surfing the Internet all burn calories beyond the basic RMR requirement.

What’s a calorie?
Calorie is a term for the energy content of food. Some food is very dense in energy, like butter or vegetable oil. Some has much less, like celery or cucumbers. . Unlike cars, humans don’t have limited fuel tanks. We have expandable fuel tanks called fat cells. Also unlike cars, we can ramp up our daily calorie use by adding physical activity.

Measuring individual calorie use
It’s not easy to come up with an accurate number for your individual calorie needs. There are mathematical equations that attempt to estimate calorie needs based on simple body measurements, such as gender, age, height and weight. But equations have limitations. Research shows that most are off by anywhere from 5% to 25% when used to predict a person’s basic calorie requirement. If you are trying to plan a reduced calorie diet, it’s not helpful if the equation overestimates your basic needs by 25%.

Move more to burn more
Physical activity not only burns calories, but helps you burn extra calories all day, even when you’re not exercising. Active people have more muscle than sedentary people. Muscle tissue has higher calorie needs even at rest than fat tissue. This is an excellent reason to include exercise in your daily routine.
Those who exercise, or have a job requiring physical energy, have a higher basal metabolic rate and thus burn more kilojoules. For example a sedentary office worker may use about 9000kj per day, a manual worker lifting materials may burn approximately 12500kj per day, and a labourer or elite athlete may use up to 17000kj per day.

To know your calorie intake is to monitor your weight. If your weight is stable, you’re eating the same amount of calories you burn. If you want to lose weight – you have to eat less than that amount or burn more with exercise.

The Difference between Good Carbs and Bad Carbs

Various forms of carbohydrate affect blood glucose levels in different ways. The same amount of carbohydrate from different foods may affect blood glucose differently. For example white and brown rice have approximately the same amount of carbohydrate, but white rice will cause your blood glucose levels to rise faster than brown rice.

The aim is to choose carbohydrate foods that cause a slow, steady release of glucose into the blood stream. These tips can help you towards that goal:

Choose carbohydrates containing soluble fiber as these can help slow the release of glucose. The best sources of soluble fiber are fruits, vegetables, oat bran, barley, dried beans and peas.
The physical form of the carbohydrate food (whether it is solid, puree, or liquid), can influence the rate of glucose release. Choose solid forms of food, rather than liquid – for example, choose oranges instead of orange juice. In general, the more refined the food substance, the quicker the release of glucose into the blood stream.

Choose raw carbohydrate foods rather than cooked ones, and whole-foods rather than processed foods. These are generally more slowly absorbed, even though the carbohydrate content is often the same.

Avoid carbohydrate foods high in simple sugars, such as white bread, cookies and candies as these will speed up the release of glucose.


Taken From





Reducing Fats in Your Diet

Fats have several roles in the diet – directly, because of their nutritional value, and indirectly, in improving the palatability of foods and making them easier to chew and swallow. Fats are concentrated sources of energy, providing more than twice as much energy as the same weight of carbohydrate or protein.

Fat is derived from visible fats, such as oils, spreads and meat fats as well as invisible fats which are found in dairy foods, nuts and foods such as cakes and biscuits, oily fish such as herring and mackerel, and eggs.

In cooking we use either the hard fats, (what our grandparents referred to as dripping and lard) or liquid oils from soya beans, olives, peanuts and safflower seeds etc.

Certain vitamins, the fat-soluble vitamins – A, D, E and K – are found in the fatty parts of food and so diets very low in fats are also low in these vitamins. The body needs about 25 grams of fat a day to obtain enough of the fat soluble vitamins and essential fatty acids.

The essential fatty acids – omega-3 and omega-6 – not only stimulate the body’s development, they also play a role in reducing inflammation and the tendency of the blood to clot.

A very small amount of oil or fat helps the body extract critical carotenoid vitamins (vitamin A) from vegetables and other foods. If a diet is extremely low in fat, other food must be eaten to provide sufficient energy.

A shortage of fat intake however, does not tend to be a problem for most of us in today’s fast food world. Indeed, one-third of our food dollar is today spent on takeaway foods, which are notoriously high in fats and salt. It is the type of fat we eat, rather than simply the amount of fat that is our biggest problem.

The key problem with eating too much fat (i.e. more than the body can burn for energy) is that it can create body fat. While dietary guidelines recommend that fat should not exceed 30% of the day’s total energy intake, a typical day in a Western diet includes about 40% fat, a factor which may well be contributing to our increasing problem of obesity.

Obesity and a high saturated fat intake can lead to disorders such as heart disease, diabetes and cancer.

You can reduce the fat content in your diet by:

  • Using reduced fat dairy products

  • Trimming visible fat from meats

  • Removing the skin from chicken

  • Adding less fats and oils to your cooking

  • Eating less of processed meats.


Tips for Increasing Physical Activity

Make physical activity a regular part of the day

Choose activities that you enjoy and can do regularly.  Fitting activity into a daily routine can be easy  –  such as taking a brisk 10 minute walk to and from the parking lot, bus stop, or train station. Or, join an exercise class.

Keep it interesting by trying something different on alternate days. What’s important is to be active most days of the week and make it part of daily routine.

For example, to reach a 30-minute goal for the day, walk the dog for 10 minutes before and after work, and add a 10 minute walk at lunchtime. Or, swim 3 times a week and take a yoga class on the other days.

Make sure to do at least 10 minutes of the activity at a time, shorter bursts of activity will not have the same health benefits.  To be ready anytime, keep some comfortable clothes and a pair of walking or running shoes in the car and at the office.

More ways to increase physical activity

At home:

  • Join a walking group.  Recruit a partner for support and encouragement.

  • Push the baby in a stroller.

  • Get the whole family involved – enjoy an afternoon bike ride with your kids.

  • Walk up and down the soccer or softball field sidelines while watching the kids play.

  • Walk the dog – don’t just watch the dog walk.

  • Clean the house or wash the car.

  • Walk, skate, or cycle more, and drive less.

  • Do stretches, exercises, or pedal a stationary bike while watching television.

  • Mow the lawn with a push mower.

  • Plant and care for a vegetable or flower garden

  • Play with the kids (Actively).

At work:

  • Get off the bus or train one stop early and walk or bike the rest of the way.

  • Replace a coffee break with a brisk 10-minute walk. Ask a friend to go with you.

  • Take part in an exercise program at work or a nearby gym.

  • Join the office sports team.

At play:

  • Walk, jog, or cycle.

  • Swim or do water aerobics.

  • Take a class in martial arts, dance, or yoga.

  • Golf (pull cart or carry clubs).

  • Canoe, row, or kayak.

  • Play racket ball, tennis, or squash.

  • Play basketball, touch, or soccer.

  • Take a nature walk.

Most important
– have fun while being active!