Good food:
This is food made from REAL ingredients such as fruit, vegetables, grains, nuts, seeds, beans, lentils and so on. Anything made from nature is a safe source (just make sure it is organic). Get back to basics when it comes to food and your body will thank you.

Exercise:
We have always been active throughout history. We had to do everything on our own, such as hunt, grow our own food, using animals on the fields, walking everywhere and so on. Now that we have machines for most things we need to make it up by taking time for exercise. Exercise releases ‘feel-good’ hormones and we maintain and build a fitter, stronger body, mind and heart.


Rest:
Without rest we can not recover, restore and repair our selves. Rest is a vital part of a healthy life that should not be overlooked. Take time to rest your mind and body, e.g. have a bath, buy your favourite magazine to enjoy, watch a movie, meditate, take a walk on the beach etc.

Sunlight:
Everyday you need about 15min of sunlight to get your dose of Vitamin D which is great for your skin and the maintenance of organ systems. It also keeps you happy. Did you know that in parts of the world where there are very little sunlight, there are light-therapy rooms where people go to get their vitamin intake and to release ‘feel-good’ hormones?
Yes, you should stay out of the sun from 11am – 3pm.

Love:
Without a healthy soul we are still prone to a lot of diseases because of the different hormone releases that causes stress, depression, anger and so on. Love is one of the greatest ways to feel happy from inside out. It can be love from your partner, friends, children or anything that makes you feel good.

Remember: “The first wealth is Health

Avoid being overweight.

Overweight and obese women are more likely to be diagnosed with breast cancer then women of a healthy weight. Gaining weight after menopause particularly increases the risk of beast cancer. Obese women also make more oestrogen in their body then slim women do, and oestrogen is known to fuel the growth of most types of breast cancer.
There are so many other reasons why breast cancer can occur from family history or just pure bad luck however at the end of the day following some simple lifestyle solution could drastically help reduce the chance of getting breast cancer

Exercise Regularly.

Regular exercise can help to protect you against breast cancer. Numerous studies have shown that women who perform cardiovascular exercise have lower rates of breast cancer. This is probably explained by the fact that regular exercisers are much less likely to be overweight and therefore have lower oestrogen levels. Exercise also helps to prevent constipation, therefore helps you to excrete excess oestrogen more efficiently.Performing six or more hours of strenuous exercise per week reduces the risk of invasive breast cancer by 23 percent! Exercise helps keep insulin levels down and also reduces the risk of breast cancer

Minimise Alcohol Consumption

Alcohol increases the level of free oestrogen in the bloodstream and it stimulates the liver to release a protein called insulin-like growth factor 1. This protein stimulates cell in the body to grow and multiply. If a tumour is present it will act as a fertiliser and fuel its growth. Metabolising alcohol uses up a lot of folic acid in your body. Folic acid is needed for healthy cell division and deficiency’s can increase the risk of damage to genetic material (DNA)
It is recommended that women consume no more then two standard drinks per day, and have at least two alcohol free days per week; however it is good to be aware that alcohol is a significant breast cancer risk factor.

Avoid Smoking Cigarettes

Smoking more then doubles the risk of breast cancer among women with a strong family history of the disease. Smokers have a 65% increase risk rate to developing cancer. Cigarettes’ generates a great deal of free radical in the body and causes DNA damage. The solvent and chemicals additives present in cigarettes are also known to promote cancer.

Try these foods to help fight breast cancer-
High antioxidants

Blackberries, Blueberries, Raspberries, Cranberries.
Walnuts, Strawberries, Prunes, Cloves Cabbage, Spinach, Walnuts. All dark green vegetables

Other helpful hints
Flaxseeds/linseed
Green tea – 2 to 3 cups per day
Sunshine at least 2 hour per week vitamin D.
Use turmeric in cooking
Talk to your doctor about the Breast health capsules
Which contains; Selenium, iodine and vitamin D.
.

Stress can be considered as a spice in life; too little and you are left feeling like it is a bit bland, too much and it makes you sick, the right amount enhances the flavour! The stress response is a natural event in our life and is highly individualised, some cope better than others in tense or difficult situations.

Try to recognise the signs that indicate times of stress:
- Discouraged, Irritable, Cynical, Emotional, Reclusive, low energy levels.

These emotions affect how you feel, think and act but may be easy to miss as they can sneak up gradually.

The physical symptoms aren’t as easy to ignore. They include:
- Headache, upset stomach, Insomnia, Fatigue, Frequent illness.

Many people revert to old habits, such as biting nails, smoking, or turning to alcohol and drugs.

While it is one thing to recognise stress, it’s another to know what to do about it. Here are a few ways you can avoid and better cope with stress.
Get organised
Keep a written schedule of your daily activities so you’re not faced with conflicts or last-minute rushes to get to an appointment or activity on time.
Simplify your schedule
Try to adopt a more relaxed pace. You “can and learn how to say “no” to added responsibilities that you don’t feel up to tackling. Ask others to lend a hand.
Exercise and Food
In addition to helping control your blood pressure, exercise also helps to burn off the nervous energy that stress produces. Exercise for at least 30 minutes per day most days of the week. Eat as much wholesome foods as possible, keep package & processed foods to a minimum.
Give yourself an occasional break
Take a holiday, even if it is for a weekend, and plan it so you leave your stresses behind. Take time to see a movie or enjoy a relaxing meal out, spoil yourself with a massage, haircut or new outfit.
Get plenty of sleep and have some fun.

SHAPE UP FOR SUMMER- OUTDOOR SESSION

At Evolve we can engage you with nature and fitness - we have hills, beaches, sand, surf and a beautiful climate.

We have decided to take advantage of this with some outdoor sessions.

These outdoor sessions will take place once a week at Coolum, and will be comprised of

circuits, cardiovascular work, games, teamwork, core stability, strength training and most importantly, fun!

All levels will be catered for, so whether you are an athlete or a novice we will have something for you. Having a group of people to train with can be motivating and give you the push you need to continue with your own exercise.

The outdoor sessions are a great opportunity to meet people and make the most of the beautiful environment that we live in.

Where; Pt Arkwright (end of Yaroomba beach)

When: 5.30am -6.30am Thursday mornings

Cost: $15 per session, $12 in bulk

Please bring a towel and water bottle.

Do you skip meals

Do you sometime eat fast-food

Do you sometime eat less then 5 serves of vegetables and fruit per day

Do you lead a stressful life

Do you drink alcohol

Do you smoke or exposed to a passive smoke

Do you want to further improve overall health and energy levels?

Vitamins and minerals help maximise absorption and utilisation of the food you eat.

We are eating enough to prevent deficiency, but not enough to prevent disease.

We recommend that all adults should take a multivitamin daily.

"the journal of the American medical association (jama)

FAMILY FIT

Family life involves trying to find things to suit as many people as possible. Time constraints
can make it difficult to choose an activity that all will enjoy, as well as the age differences of your children.
Regular exercise as a family encourages:

1.Family unity
2.Bonding with all members of the family
3.Bridging generation gaps
4.A positive attitude towards health

Adopt some of the following strategies to increase children’s fitness. Encourage active alternatives to sedentary pastimes

5.Take them up Mt Coolum, bike ride to Marcoola or Noosa, kick the footy on Coolum Beach
6.Become active yourself and set an example
7.Walk whenever you can or make fun walking trips (e.g. give a reward for after the walk)
8.Limit time spent watching TV or using the computer
9.Encourage physically demanding activities such as sports,
10.Nippers, Soccer, NRL, AFL, Netball etc.
11.Try doing gardening together start a vegie patch or herb garden.

Remember, even small increases in moderate activity will be of benefit. Reward behaviour with things other than food to encourage good eating habits. Food is designed as fuel for the body and good eating patterns should be encouraged from a young age.

A great resource for further information regarding nutrition and physical activity for children and families can be found on the Medical Journal of Australia website at http://www.mja.com.au/.

Afternoon Energy can be predicted by morning routines

Sudden activity (morning rush) and caffeine increases the blood pressure and stress hormones, giving you a quick feeling for energy and alertness but causes an afternoon 'crash'

Gentle Natural ways to set your body clock to awake

Wake up to music instead of an alarm
Wake slowly and have a stretch as you get out of bed
Make your first thought of the day a positive one
If the weather is ok stand outside for a minute in the sun
Eat a healthy breakfast (green tea instead of coffee)
Do 3-5 minutes of light activity
Getting in a cycle of waking at the same time everyday helps energy levels at mid day

• Play with kids to keep active, and have fun! Throw the ball, skip rope, play tag


• Hold a work meeting at the gym or while jogging or walking outside, good for the whole team


• Work out or play sports with friends, good for motivation


• Do a home workout while watching a basketball game or movie you want to see


• Do activities/exercise that you enjoy


• Talk on your phone to your friends when you go for a walk


• Swim at the beach


• Run on the sand (or some place you enjoy being)


• Change your exercise routine regularly, dont do the same exercise all the time


• Join a team sport,meet new people and keep fit