01 January 2014: The Blog is Back!

Like many of the goals I set for myself the 2013 plan to become a daily blogger was overly ambitious and unrealistic. And so I failed. This year I intend to take a more realistic approach - to both blogging and life - and as such I will post on this blog whenever the mood strikes or I have something interesting to write about.

When it comes to my other goals for 2014 I really liked the goals I heard a caller on Triple J explain they set for themselves each year and that was to: 

Try something new

Go somewhere new

Learn something new

I can't help the drive to be overly ambitious though; and think I can achieve these three goals 12 times over in 2014. I'm claiming this year as a year of new experiences, and I can't wait to see where it takes me.

2 July 2013 - Invisible Wholegrains?!

I was in the supermarket yesterday when I heard an advertisement for Maggi's new Invisible Wholegrain 2 minute noodles over the supermarkets loudspeaker. I couldn't believe it when I heard the tagline selected for this new product. In regard to the inclusion of  the healthy wholegrains in the product they had this to say -

"You'll know it's there, but your kids won't!"

This line was spoken cheerfully in the voice of whom we are made to assume is a Mother proud of the  accomplishment of sneaking something healthier into her child's diet and getting away with it by disguising it as the crap that is regular 2 minute noodles.

Needless to say I stopped still for a minute in the supermarket at this and had to restrain myself from pulling all of Maggi's noodle products off the shelf and stamping on them in a rage.

What Maggi has so tactfully implied is that healthier foods must be incorporated into a children's diet in secret; for the truth carries the risk that the child will declare the food as yucky, refuse to eat it and throw it in their parents face.

Why Maggi? Why would we encourage the need to hide the wholegrains from our children?

What kind of a health ignorant generation are you suggesting we raise Maggi?!

I think that children should be taught about and learn to celebrate healthy, natural and unprocessed foods. When I worked in childcare I kept an audience of up to 24 pre-schoolers captivated by the simple process of preparing some fresh pineapple. Children whose Mothers had assured me they hated all fruit were in awe of the textures, smell and taste of the pineapple. "I love pineapple" some cheerfully declared. I asked them to share this new-found love with their sceptical families.

When we show enthusiasm and excitement over something in front of our children, they tend to share in that attitude too. We should consider it a duty to guide our children towards excitement and enthusiasm about healthy eating. The goal should be for our children to demand the presence of wholegrains in their noodles, not to successfully sneak them past them.

I'm sick of fruit being disguised as lollies, of water being flavoured with cordial, of vegetables being hidden in a pasta sauce.And then we question how 1 in every 4 Australians have ended up obese. How the number one risk factor in this country contributing towards the burden of disease is poor nutrition.

I think it's easy to see how when a company like Maggi believes that children despising any food associated with being healthy is a fact common enough for them to advertise based on their ability to disguise it?

"With healthy whole grains that you'll know are there, but your kids won't!"

How are they going to know what to eat for their health when they're adults!? I don't think Maggi thought this one through very well and I do intend to be a pain and write to them about it.

Maybe being on holidays from uni has given me too much spare time on my hands.

1 July 2013 - Airbrushing

I'm ashamed to admit that there are times I have looked in the mirror and cried in frustration at the shape of my stomach. I don't even remember at what age I determined that the look of any bumpy parts on my tummy was so unsightly but what I do remember strongly is the eagerness with which my young eyes would scan the photographs of women in magazines and feel in awe of their smoothly lined figures. 

I'm ashamed to admit that my stomach wasn't the only target of this kind of negative appraisal and that I've allowed similarly degrading thoughts to take place when I've looked in the mirror  regarding my skin tone, hair, thighs, breasts, chin and even the crease formed by my armpit when I stand with my arm by my sides. I'm ashamed to confess that I have actually chosen not to wear a singlet in the heat of summer I've been so upset by the sight of that perfectly natural crease. 

Why? Why would elements of my body that are so perfectly natural cause me such frustration and pain? 

I'm ashamed to admit that I bought into the lies that we are fed through photographs. So here's the truth as I see it.... 

Stomachs are not usually flat or smooth. Women naturally carry extra fatty tissue in this area to protect our uterus's. Breasts are subject to the laws of gravity and are generally quite asymmetrical. Skin is usually not smooth and evenly toned. It displays our scars with their stories, freckles, birthmarks, fine lines, variations in pigmentation, cellulite, acne and wrinkles. Body's jiggle, especially thighs. Jiggling is normal. Hair often takes on a life of it's own, especially in rain and/or humidity. Creases form between limbs on our bodies. Because that's the way bodies are made. The mobility of our limbs would be compromised if they somehow seamlessly connected to the trunk of our body. 

I know I'm ashamed to have bought into the lies but can somebody please explain to me why we're so ashamed of this truth? Why we continue to take images of such perfectly normal, natural and beautiful women and distort them into something something unattainable and label it as ideal? Why there are so many women starving, over-exercising, dieting, crying, self-loathing, pill popping, injecting, and even subjecting their bodies to surgery because of the impression left on them by these photographs? 

I would love to see, in my lifetime, the advertising industry standards enforce a ban on using images of women that have been airbrushed, or touched up. Too much to hope for? 

How good does this look? Sunday 9 June 2013

I remember this ad being on TV when I was younger and loving it. If you've ever lived away from your home country and felt homesick you'll understand....how good does this look?

 

Thought for Thursday 6 June 2013 - You can't eat money

Change on Tuesday 4 June 2013: Blue Gold

I have a confession to make.... I waste a lot of water.

When I wash the dishes I fill the sink but then run the tap continually to rinse the suds from each scrubbed dish before I place it on the drying rack.

I leave the tap running while I brush my teeth.

I take long showers in the winter.

I don't use my washing machine on the water saving cycle because I don't want to have to wait the extra hour before I can hang it out.

These are habits which show that I haven't yet truly grasped the value of water. And since it's been weighing on my mind a lot lately I'm vowing to change them.

Why do we need to save water? savewater.com.au answers the question perfectly:

Fresh water is essential to our existence - it allows us to produce food, manufacture goods and sustain our health. It is also an essential part of the natural environment which supports all human, plant and animal life.

Global water consumption has risen almost tenfold since 1900, and many parts of the world, including many parts of Australia, are now reaching the limits of their supply. World population is expected to increase by 45% in the next thirty years, whilst freshwater runoff is expected to increase by 10%. UNESCO has predicted that by 2020 water shortage will be a serious worldwide problem.

One third of the world's population is already facing problems due to both water shortage and poor drinking water quality. Effects include massive outbreaks of disease, malnourishment and crop failure. In addition, excessive use of water has seen the degradation of the environment costing the world billions of dollars. 

I think the problem with water waste is the same as with many of the choices we make that aren't sustainable for the planet. We won't know what we've got til it's gone.

Now, when my OCD nature kicks in and I'm convinced the dishes aren't really clean unless fresh tap water has rinsed every last sud from them I think about the fact if we all continue using water at the rate we do we will run out. I think of the value of the "Blue Gold" that my kitchen sink's tap produces and I decide to conserve it.

I'm making a start with turning the tap off when I do dishes and brush my teeth, shortening my showers, and hitting that water saving button on the washing machine.

What changes can you make to save water? What can you visualize that helps you to understand it's value?

Lets not leave it too late.....

Fitness on Friday 31 May 2013 - Born To Run

Since my half marathon attempt earlier in the year my time spent running had been reduced to twice a week at most. I've always found that without the purpose of a race to train it's hard to muster up the motivation. That was until I started reading this book..... "Born to Run" by Christopher McDougall. I will post a full review of the book soon but for now wanted to share this fantastic segment which details competitive ultra marathon runner Ann Transon's explanation of her love affair with the sport to her friends.

"But yeah, Ann insisted, running was romantic; and no, of course her friends didn't get it because they'd never broken through. For them, running was a miserable two miles motivated solely by the size 6 jeans: get on the scale, get depressed, get your headphones on, and get it over with. But you can't muscle through a five-hour run that way; you have to relax into it, like easing your body into a hot bath, until it no longer resists the shock and begins to enjoy it. Relax enough, and your body becomes so familiar with the cradle-rocking rhythm that you almost forget you're moving. And once you break through to that soft, half-levitating flow, that's when the moonlight and champagne show up."

After reading about Ann Transon I ran 10km for the first time in weeks. And it didn't feel like an effort. It felt romantic. New running goal: Compete in an Ultra Trail run in the next two years.

Whatever Wednesday 30 May 2013: Favourite Song

This is my favourite song....

It's not really deep and meaningful. In fact it's quite the opposite. It's a song that's fun and carefree and silly and that reminds me not to take life, or myself, too seriously. The video clip fits it perfectly.

Monday 27 May 2013 - A healthy version of: A burger with fries

Made this for dinner the other night and it was fantastic! 

Everybody loves a classic burger and fries...these are some ideas for ways to make it healthier:

1. The Patty: I used a kangaroo mince patty. Kangaroo is a meat known for it's healthiness due to how low in fat it is. If you're not keen for kangaroo than turkey mince, home-made vege patties or even lean mince beef would do to the trick. 

2. The Fillings: Bulk up on fresh salad greens, sliced tomato and onion here. Basically - the more vegetables the better!. If you can live without it - skip the cheese. If you can't live it try a sprinkle of fetta. 

3. The Bun: I chose to go without a bun but if you're choosing a bread enclosure choose wholegrain. 

4. The Fries: I used purple sweet potato (or as us New Zealanders know it - Kumara!) to make my oven baked fries and just a light drizzle of extra virgin olive oil to bake them. 

5. Condiments: I used an organic free range egg aoili - maybe not the healthiest choice but incredibly yummy. A homemade salsa is a great option to substitute for processed sauces as well. 

Frequency of Posts

Due to a busy schedule I am reducing the frequency of my posts to roughly the following

Week 1
Monday
Wednesday
Friday

Week 2
Tuesday
Thursday
Saturday

Hopefully I can maintain this for the rest of the year....

Thought for Thursday 16 May 2013: Don't have time for exercise?

Whatever Wednesday 15 May 2013: Together Let's....

My husband and I are both really busy this year with both work and study. So we have to schedule in dates with one another. And I like that. It gives us an opportunity to be creative, and to not take one another for granted. We have our own Together Let's list (I found the one below online) and I just think it's such a great idea I wanted to share it. 

Change on Tuesday 14 May 2013: Use Everything Up First

I have about 15 lip balms. I don't even know how this happened. Some I think were freebies I got with magazines, I have some multiple matching ones probably because they disappeared into a handbag Bermuda triangle and I thought I had to replace them, I have different ones for different weather conditions, some with hints of colour, some with a glossy shine and some that just simply smell and/or taste AMAZING.

As I caught myself eyeing up a new lip balm at the supermarket the other day I reminded myself of the 15 I already had and realized......this has to stop. So the change I'm  making this Tuesday is....

To start taking stock of what I already have; and only buying something new when all items resembling it have been completely used up. This means no more lip balms until all 15 have been absorbed into my lips and I am in genuine need of more balm for them.

I don't want to be wasteful and just throw things I don't use out. I also don't want to continue to accumulate more and more stuff. So - across all areas of consumerism in my household I am applying what I'm calling Operation: Use Everything Up First. No new shoes until the ones I own are too worn out, no new beauty products until I've cleansed, toned and moisturised my way through the ridiculous stock in our bathroom, no more plunger coffee bags until I've drank the giant jar of instant espresso I bought before I was given a plunger.....

Besides not looking forward to the taste of instant coffee for the coming weeks I think overall this is definitely a change for the better.

Monday 13 May 2013: A healthier version of: Lasagna

We all have favourite meals and treats that we enjoy. They might represent memories of home-cooked meals and happy times, be sources of comfort, or the only thing we've mastered the art of cooking (and so we use it to impress!). Whatever the reason a favourite exists I think it's worthwhile exploring recipe tweaks or tricks to make it healthier. So for the next ten Mondays my blog will focus on experimenting with creating a healthier version of some classic favourites. 

I've always known one of my husband's favourite meals is a lasagne  A staple on the dinner menu in his childhood (and a household with four hungry and growing boys!) it's the perfect combination of meat, carbs and cheese (the boy's 3 essential food groups!). 

Since getting married a few years ago I haven't exactly excelled in the "wifely duty" of cooking for my husband. The most impressed I've made him is when I've managed to place a roast into the oven and when I've done this he's showered me with compliments in the style of The Castle's leading man "Oh it's what you've done with it darl!" (Put it in the oven!). So last night when I informed him I was making a lasagne I think he almost didn't believe me such was his excitement. Little did he know I was making it a healthier version.

This is the recipe I came up with: 

Ingredients

Sheets of Organic 100% wheat lasagne pasta sheets

Approx 500g Chicken (or Turkey) minced (just use extra veges instead for a vegetarian option)

2 Zuchinnis - grated

4 Mushrooms - thinly sliced

2 Tomatoes - Diced

1 jar of organic pasta sauce (Tomato and Basil)

1 Tablespoon of Extra Virgin Olive Oil

180g of Organic Feta cheese

1/2 cup of soy cheese - grated (or you can use your preferred cheese)

Method: (Pre-heat oven to 200 degrees)

1.Cook chicken with the oil in a large fry pan; add Zuchinni, Mushroom, Tomato and Most of the Pasta Sauce, stir to combine. Set mixture aside. 

2. Crumble the block of feta cheese

3. Spoon some of the mixture into a baking tray, cover with lasagne sheets, spoon more mixture on top, cover with lasagne sheets, spoon the rest of the mixture on top, cover with lasagne sheets, spoon the last of the pasta sauce onto the top layer of lasagne sheets and spread evenly. Top with crumbled feta. 

4. Cover with tin foil and bake for approx 35 minutes

5. Remove tin foil and sprinkle with grated cheese. Return to oven for a further 10 minutes. 

The result wasn't perfect (and definitely had more taste than visual appeal!) - but I was told by my husband it was. And I managed to sneak two zuchinnis past him (a vegetable he insists he dislikes). So I'd say it was a pretty good success! 

Sunday 12 May 2013: How good does this look?!

Since I've taken up yoga I've had some real urges to practise it amongst nature....how good does this look?!

Fitness on Friday 10 May 2013: Inspiration Board

I'm a visual person and when it comes to staying motivated towards my fitness goals I love to use my Pinterest Board.

I've expressed before my dislike for what's being referred to as "Fitspiration" these days - where women are ogling images of other women with ridiculously sculpted, fake-breasted, air brushed bodies with the tag-lines as bad as "Squat: Because that ass isn't going to get round by itself." If I tried to use images like that to motivate myself It'd wittle my self-esteem away into nothing. 

No I mean the kind of inspirational visuals that make you want to hit the road running... now.... and fast... This is one of my recently discovered favourites.... 

I encourage you that whatever your personal goals in fitness are to record them; and to visualize them. If you're not into the online version of Pinterest then make an old fashioned pin board. Inspire yourself. And let that inspiration push your fitness level to new heights. 

Can you tell I've just been for a run? **caution: enthusiasm and happiness is a side effect of exercise**

Thought for Thursday 9 May 2013: Happy Calories

My sister shared this link with me recently to a Coca Cola advertisement where they encourage consumers to burn the 140 'happy calories' per Coke can with energy expended during happy activities.While there is absolutely a grounds for arguing that ad campaigns released by Coca Cola have no place in the industry of Health Promotion I do actually strongly agree with the message of this campaign.

In my daily quest for health and fitness I have always refused to give up having some 'happy calories' in my diet. When I discovered a new local coffee shop that creates beautiful mini cheesecakes I silently added to my life's bucket list to try each flavour once. When I walk past a pick and mix lolly shop I cannot deny myself the joy of the selection and consumption of a mixed bag of favourites. When it's date night with my  husband at a new restaurant I'm going to order the tastiest looking thing on the menu, and I will never ask for my salad dressing on the side.

I've learned that if and when I try to tell myself I'm not allowed these small calorific joys in life then I extravagantly rebel against my own oppressiveness and end up consuming an entire tub of Sara lee ice cream while consecutively lamenting my healthy living 'failure.'

I'd much rather eat a handful of lollies every now and then and dance out my sugar high than try to turn them down entirely. Maybe that means that I'm not perfect. But it seems to work just fine for me.

I'll include some more of Coke's controversial "anti-obesity" campaign ads in blog posts in the future. Check out the Happy Calories one by pressing play on the clip below.

 

Whatever Wednesday 8 May 2013: Madness

Change on a Tuesday 7 May 2013: Greener Cleaner

There is something so satisfying about the smell of a freshly cleaned kitchen - the surfaces all wiped down promising a sanitary environment within which to prepare your next meal. Where does the satisfying clean smell come from? The cleaning products.

Because I gravitate towards a fresh smell when it comes to cleaning I used to select which product I would buy as a household cleaner based on it's scent. Some of which sound more like exotic perfume than something to clean the kitchen with but I'd buy my cherry blossom and mint leaves with a hint of rose and vanilla scented spray and think nothing more of it.

Again, after making the decision to live a life that reflects how I value our environment, the ethics behind  my selection of a cleaning product had to meet some new criteria  I wanted something natural. Something created ethically and organically. And yet I still really wanted something that smelt good.

I have found two fantastic products since that it has been so easy to make a change to. Both Orange Power and EucoClean are made with all natural ingredients, smell amazing and are kind to the environment. EucoClean has been particularly helpful in our Queensland home as it works to deter bugs from the kitchen as well as cleaning the surfaces.


Another possible step when it comes to changing your household cleaners is to make your own! There are some great ideas for homemade products here. If I give some of them a go I will blog a review of the product and results.

So the change I'm urging you to make this Tuesday? Choose a greener cleaner. The comparative cost is minimal (in fact some green cleaners are even cheaper) and it sends a message to the big cleaning brands that we care how these products are manufactured; and if they can't do it right - we can always do it ourselves!

Monday 6 May 2013: Superfood Spotlight: Oats

My earliest memories of oats involve my Poppa who would make a hearty porridge for breakfast nearly daily. As a child I assumed I hated porridge and refused to eat them if I was there for my morning meal. Little did I realize how much I was missing out. Now oats are one of my favourite breakfast meals - they're warm, filling, tasty, versatile and oh so good for you.

So what exactly are they? The common oat is a species of cereal grain grown for its seed, which is known by the same name. They are most commonly consumed as "rolled oats" which are created when the oat groats are steamed and then rolled into flakes. The thinner these flakes are rolled the faster they cook which is how "instant" oats are made possible.

Why do they deserve to wear a cape? Oats are a grain high in protein, contain essential fats and are also rich in minerals but perhaps one of their best qualities is the fact they are a wonderful source of soluble fibre, a quality that helps lower cholesterol and keep blood sugar levels under control which in turn helps prevent heart disease and diabetes.

What can I do with them? Cook them up and eat them for breakfast! I like to cook mine on the stove with some almond milk and then add toppings like fresh or frozen berries, chia seeds, honey, organic yoghurt or banana. This website has some more great ideas - Oatmeal in my bowl. 

Where can I get them and how much will they cost me? This is the other wonderful thing about oats - they're affordable and they're everywhere! My favourite brand  - Lowan - can be bought by the kilo at Woolworths for $4.14. I buy rolled wholegrain oats in the quick cooking variety for faster preparation. Try to avoid going for the gimmicky instant flavoured packets which have unnecessary added sugars and flavourings. The ideas above can be used to create beautiful natural flavours which will be better for you.

Sunday 5 May 2013 - How good does this look?!

Fitness on Friday 3 May 2013: Daily Energy

Since starting with a beginners Yoga DVD a few weeks ago I've been really enjoying the practise so thought I'd move onto something a little more challenging. I ordered this DVD from Shiva Rea and I LOVE it!

There is a customizable "yoga matrix" from which you can pick and choose which sequences to include in your workout, as well as having the option to choose a pre-set routine.

It is definitely more challenging and has made me realize just how much strength and flexibility we can gain through the daily practise of yoga.

Shiva guides you through the poses and offers simpler alternatives as she contorts herself effortlessly into the most difficult version.

I celebrated yesterday after completing a "Forward Bends" sequence when I was able to sit in forward bend during cobblers pose with  my forehead resting on the ground (for about 5 seconds -  Shiva comfortably rests her head on the ground during every forward bend variation!). I will post up some pictures of my pose successes over the coming weeks as I continue to practise.

I find the routines energizing, inspiring, challenging and a lot of fun. Definitely recommend for anyone looking to move past beginners yoga into something more complex. You can purchase this DVD from Amazon for as little as $15. She has a lot of other DVDs that I may have to add to my collection soon too!

Thought for Thursday 2 May 2013: No such word as can't

I remember my Father saying to me often throughout my life "There's no such word as can't!" (to which I just now realize I should have pointed him towards a dictionary because there clearly is). He liked the saying though and you know what, it helped....

When I tried to play golf

When I was learning to ride a bicycle

The first time I went skiing

My first venture across a playgrounds monkey bars.

Even recently when I was learning to ride a Yike Bike (don't know what that is? Check them out here)

Often when I'm struggling to do something new I will hear the words in my head "Yes you can, there's no such word as can't!" and I power on.

I believe I can do anything that I put my mind to. Do you?

Whatever Wednesday 1 May 2013: Life Application

I spent a large portion of my week this week studying the nervous system for an Anatomy exam. During this frenzy of study I made the time to go out for a run and I found myself relating the decision to exercise back to what I'd been learning.

The nervous system in the human body is the control centre for what our bodies actually do. The body's peripheral nervous system can be further divided into two systems of bodily functions - autonomic and somatic.

Autonomic systems are those functions that occur without us consciously controlling them; our heart continuing to beat, our digestive system doing its job to digest, our diaphragm expanding with the air in our lungs....

On the flipside somatic systems are the functions which are under our control - essentially what we choose to do with our body in regards to it's movement. It's the somatic nervous system that controls our skeletal muscles; and the movements of our bodies limbs.  

What understanding all this did for me while I was running was brought to light the fact that exercising really does all start with conscious thought in the brain.

When we decide to do physical exercise the movements are somatic nervous system functions. We're consciously choosing to move our body in that direction in space. And we can instruct it to keep going when it feels tired. We can instruct it to not give up. We can instruct it to push harder and faster. We can send that message through our nervous system.

We are in control.

Change on Tuesday 30 April 2013: Fruit/Juice?

My husband gave me a juicer for my birthday and it has been GREAT, if I've had any leftover fruit that's a bit mushy I've turned it to juice. I juiced leftover rainbow fruit kebabs from my dinner party (by the way rainbow fruit = brown juice); I've juiced up celery, carrot and even kale for a fast dose of vegetable vitamins in the morning.

One of the things I like about my juicer is I don't lose perspective on just how much is going in. If I put three kiwi fruits, an apple, and a bunch of spinach in there and get one small glass of juice I understand that although it's fast to consume that drink is still a sizeable snack.

This is the problem that we encounter with the bulk juice a lot of families buy from the supermarket. Even if you're buying the freshly squeezed variety (don't even get me started on the nutritional content of supposed fruit 'drinks') if you drink the juice regularly throughout the day in addition to your daily meals there that's a lot of extra sugar and energy you're consuming which you may really not need.

My suggestion? Unless you are having a glass of freshly squeezed in place of a snack or meal reach for a whole piece of fruit instead for less sugar, and more fibre in your daily diet.

A good test to ask yourself is this.... One glass of OJ is made from the juice of about 3 or 4 oranges, so if you don't think you're hungry enough for four oranges on the side of your hot breakfast, eat 1 whole orange and drink a big glass of water instead.

Monday 29 April 2013: Superfood Spotlight: Garlic

I had a flatmate once who would chew on bulbs of raw garlic. Some people might have found that strange, or be repulsed by the odour. Not me. Being a fellow lover of garlic when the familiar smell began to waft around the house I was delighted by it. Though I haven't gotten to the raw bulb chewing stage myself I do love to add minced garlic to just about everything when cooking. And it turns out this is a culinary  habit that is not only a sales goldmine for the chewing gum companies, but good for our health too.

So what is garlic? Garlic is a bulbous plant with the official name Allium Sativum; and is a species of the onion genus. It is widely used around the world in cooking as a seasoning or condiment adn is available in many forms - fresh, frozen, dried, fermented and minced in tubes or jars.

Why does it deserve to wear a cape? Allicin, the active ingredient released when garlic is crushed, simulates our immune system; helping us to fight illness, bacteria and viruses. It also takes care of our heart by dilating blood vessels to lower blood pressure. And if that isn't enough it could actually save your life - the active component of allyl sulphur, slows the growth of cancer cells.

What can I do with it? So many things! As a cooking ingredient garlic can be added to just about anything. For a whole bunch delicious looking recipes that feature garlic click here.

Where can I get it and how much will it cost me? You can buy garlic at your local harvest market, supermarket, grocer, health food store or grow your own! The fresh stuff is currently retailing at Woolworths for around $19 a kilo and you can buy a 250g container of homebrand minced garlic for $1.39.

Sunday 28 April 2013 : How good does this look?

Home-made Vitamin Waters. How good does this look?!

Fitness on Friday 26 April 2013: Power Cardio

I started a new fitness DVD series last week - Zcut Power Cardio instructed by the Youtube fitness sensation Zuzana Light. I chose this workout series because of it's promise of time efficiency - 10-15 minutes of high intensity cardio training combined with strength training and with a warm up and cool down routine on either side.

The workouts have not disappointed me. The DVDs were reasonably priced to buy and can be ordered through http://zuzkalight.com/; otherwise you can also access her Zwow workouts for free on Youtube.

Enjoy!

Thought for Thursday 25 April 2013 : What's your excuse?

I was talking with my husband yesterday about the simple changes people can make regarding what they buy in terms of it's quality for our health and sustainability and he raised the valid point that a lot of people think that they can't afford the higher price tag.

"I can't afford it"

"I don't have time"

"It's too difficult"

Too often we see excuses like these used to justify our chosen behaviours. I certainly accept that money can be tight, life can get busy and that change is uncomfortable but I don't see these excuses as being valid when the REAL reason is "It's not a priority."

In reality it all comes down to how we choose to budget these factors - how we choose to exert our energies, spend our money, and our time doing is a reflection of what we consider a priority.

See how it sits with you when you re-phrase "I can't afford healthy food for my child's lunchbox" to say "My children's health is not a financial priority."

I think this change in thinking is particularly important for the those that claim a healthy lifestyle is unaffordable yet continue to find money to fund alcohol, cigarettes, junk food and gambling. Or the busy busy people who have no time for a 30 minute walk but somehow have several hours free that they devote to watching rubbish on television in the evening.

So on this Thursday I encourage you to have a think about what your most common excuses are. Re-phrase them to acknowledge the facts these excuses reveal about your current priorities and decide to do what it takes to change them.

Whatever Wednesday 24 April 2013: Some words of wisdom from a wise guy (and great author!)

Change on Tuesday 23 April 2013: Got Milk?

I really enjoy milk. If it's for dipping cookies, steaming for my coffee, pouring over cereal or blending into a smoothie I just think it tastes great.I was raised on a "skim milk is the best milk" principle and didn't really question it until a stint as a vegan where I discovered the soy milk alternative. I really liked soy milk, especially the chocolate variety, but once the stint was over I returned to my standard reduced fat cows milk drinking days.

When I decided to start living out my beliefs in living a sustainable lifestyle milk became a product to be carefully considered....

Why do we drink it? What's in it? How are the cows treated? Does it need to come from cows? Is it good for me? Is it a sustainable product in our world? These were all questions that I wanted answered before the next time I stood in front of the milk fridge at the supermarket.

Currently we are in the middle of "who can provide the cheapest standard milk" war between Woolworths and Coles which is devastating the Australian dairy farming industry. I find the whole thing disturbing because I realize that in order for these supermarket giants to provide a cheaper product we must be paying the price somewhere.

In dairy farming the price is paid by it's animals... The bobby (male) cows are separated from their milk producing mothers just hours after birth, transported while starved then slaughtered as an industry "waste-product" The dairy cows are pushed into producing milk at a faster rate and higher volume than ever before, reducing their uncomfortable life-span to over half the length it should be.



So what are our alternative options then? How can we make a change on a Tuesday when it comes to milk?

1. If you're buying cows milk from a diary farm, choose a product that is certified organic. I have found when it comes to ethical considerations that Barrambah Organics seem to have the highest standards. You can read more about their products (which include some delicious flavours of yoghurt too!) on their website here.

2. Try Almond Milk! From a health perspective as well as an ethical perspective almond milk is a product that does not get enough good press. I use the unsweetened variety to cook oats, make smoothies, and drink by the glass. Since it's made from protein rich almonds it packs a powerful nutritional punch and you can definitely rest assured that no cows were harmed in the making of the product.

Organic milk can be found in refrigerator of your supermarket while almond milk is on the long-life milk shelves.

Changes to Blog Posts

I have been struggling to keep on top of this blog during university term time so I'm going to give the entries some more structure so it's easier for me to keep up with it. Starting this week I will post with the following categories in mind:

Monday: Message on a Monday: Superfood Spotlight (Current series) I will switch to a new series after 10 editions of each one. I am open to suggestions for any categories you would like me to focus on finding information on.

Tuesday: Change your ways Tuesdays: This post will focus on a simple suggestion or substitution that we can make towards sustainability and/or healthiness in our lives.

Wednesday: Whatever Wednesdays: A day to post up whatever I feel like at the time

Thursdays: Thought for a Thursday: A thought in the form of a quote, movie, image or idea to challenge and inspire you.

Fridays: Fitness Fridays: A blog post with ideas, stories or suggestions regarding fitness

Sundays: How good does this look? An image with this tagline attached :)

Any feedback from comments is always appreciated!

Monday 22 April 2013 - Superfood spotlight: Kale

Up until recently I had never even heard of Kale. The first time I went to find some there was none at my local supermarket, or the next supermarket I tried. I found some at my nearest organic store. For $5 a bunch! I dismissed this as outrageously priced and left the store (with a $5 coffee from the organic cafe in hand - I certainly know how to prioritise my spending!)

Since then I've found a cheaper supplier and have a constant supply of Kale in the refrigerator. Why would I think having a constant supply of it is so important? Because it's health benefits make Popeye look foolish for choosing spinach as his staple green.....

So what is it? Kale is a vegetable similar to cabbage, with either green or purple leaves, though the central leaves do not form a head. It part of the Brassica Oleracea group which also includes brocooli, cauliflower, collard greens and brussel sprouts. There are many different varieties  all with a slight variation in flavour.

Why does it deserve to wear a cape? First of all it is rich in calcium, lutein, iron, beta-carotene  and Vitamins A, C and K. Secondly it is abundant in phytochemicals which have been associated with the prevention of cancer, diabetes, cardiovascular disease & hypertension. Thirdly Kale contains provides antioxidant and anti-inflammatory benefits, as well as helping the body's detoxification enzymes clear potentially carcinogenic substances out of your system. Good luck finding a medication or multi-vitamin that can achieve all that!

What can I do with it? You can use Kale as your green of choice in any circumstance where you might have used lettuce - like in sandwiches, salads, burgers and wraps. You can also steam or stirfry it as a side or main meal, put it in the oven with some spices to create crispy Kale "chips" or zip it through a juicer with some other fruit and vegetables for a power packed juice any time of day.

Sample Recipes: To view 15 super tasty looking Kale recipes click here.

Where can I get it and how much will it cost me? Obviously any fruit or vegetable will be cheaper and more readily available when it's in season. I've been purchasing mine for months at the local harvest market grocers for about $2.50 a bunch; though I also picked some up from Coles the other night for $4 a bunch. Check at your local supermarket but if you can't find it there definitely try the fruit and vegetable store as they're more likely to have a larger variety of produce. Or... grow your own!

Sunday 21 April - We don't think we're beautiful

beau·ti·ful  

adj.

1. Having qualities that delight the senses, especially the sense of sight.

2. Excellent; wonderful.

I've been thinking so much about this lately and its been really bothering me. Why do women find it so difficult sometimes to define ourselves as beautiful?

Is it because of the culture of negative advertising that bombards us with fears about what we're not?

The plastic surgeons, shampoo makers, diet pill creators and make up technicians actually want us to doubt our beauty. Generally they create advertisements that depend on this. See this girl? This photo-shopped, made-up, model thin, white-teethed, smooth-haired, flawless, fashionable girl? This is beauty. This is what is pleasing to the eye. And for each category within which you fall short? Well don't worry, we have a product for that.....

I shared a Dove commercial a few days ago which led me to discover some other wonderful efforts of theirs to create a culture of positivity and confidence in an industry that too often relies on our own self-contempt for their sales. Some of their video campaigns brought tears to my eyes....

Because we all deserve to look ourselves in the mirror each day, smile and say:

"I just wanted to let you know, you're looking beautiful today...."

Friday 19 April 2013 - The healing power of yoga

In the last few weeks I've been beginning my daily routine with 20 minutes of yoga, rather than a run. It started because I was coming down with a cold and simply didn't have the energy to complete AM cardio.

Now I'm hooked.

There's something in the practise of yoga that causes me to love my body, to feel strong, confident and beautiful.

It does wonders for lower back ache too....

Now I'm recovered from the cold I'm definitely looking forward to easing back into my running routine (especially with an upcoming goal of completing a 10km race in under 48minutes!) but I can see this love affair with yoga being one that lasts a lifetime.

If you haven't ever tried it I seriously encourage you to give it a go. Yoga is a form of exercise that's suitable for everyone - whether you're male or female, 20 or 70, an elite runner or somebody who's never exercised in their life, or even if you've been told you're knees are so severely damaged you won't be able to walk again.....

Monday 15 April 2013 - Real Beauty

What a wonderful advertisement from Dove....

Friday 12 April 2013 - Early Riser

I distinctly remember my first experience of intentionally getting out of bed early. It was at the age of 9 when we were living in an apartment on the north side of Sydney. I walked up a steep hill for about 10 minutes each morning to get to the local primary school I attended. I usually did this at about 8.30am after I'd waved goodbye to my Mum when she boarded the train (I could see the platform from our apartment window); and had a quick dance around to my Roxette tape in the living room - as I hope every 9 year old girl in the 90's would have.

But one morning I woke up early and decided instead of going back to sleep until a reasonable hour I would get up before the sun had risen. I remember hiding out in the kitchen eating a bowl of cereal as quietly as I could so that nobody else woke up and thinking to myself. This is amazing. I am going to have so much extra time for activities! I felt like in rising early I'd discovered some sort of magical secret to life; and that I'd be forever better off for it. I made a vow to myself to make it a habit.

The next day I'm reasonably sure I had to be dragged out of bed well after sunrise, still half asleep. The habit never stuck.

Now that I'm older (and one would hope, wiser) I still believe in the magic of being an early riser; but understand that to gain hours in the morning you have to sacrifice some for extra sleep at night. I have spent the last week working to reverse an ingrained habit of staying up too late and missing out on that morning magic.

It has worked.

I'm typing this blog on a Saturday morning at 8am half an hour before I have to leave for work for the day. I have already completed a yoga routine, prepared three healthy meals as well as breakfast, worked on my chemistry assignment and written this blog.

Now I just need to find my Roxette tape so I can really make the best use of this extra activity time!

Thursday 4 April 2013 - Genius

A perfect image to accompany my struggle with attempting to grasp anatomical terms with rote learning. 

Wednesday 3 April 2013 - A perfect day

Last night I decided I'd had enough.....

Enough of saying I will never be a morning person.
Enough of putting off until tomorrow what I can do today.
Enough of preaching about the health benefits of eating right while forgetting to do so myself.

I forced myself into bed at 9.30pm setting an ambitious alarm clock time of 4.45am (including an alarm clock tone of Daft Punks Harder Better Faster Stronger) and vowed for the rest of the month of April I will rise before 5.30am, hit the road for a run and dedicate myself to healthy living.

If I truly believe that good nutrition can change someone's life then I want to become a living example of that....

I'm keeping a photo journal for the month. This was my life today. And I loved it.

Tuesday 2 April 2013 - Sobering thought

Scanning the newsagent shelves for something different to read over coffee the other day the cover of the Discovery Channel Magazine caught my eye. "Food Security: Beyond Wastage and Want - Fixing our Food System" it read.

I haven't even finished reading the 12 page article yet but there was a very sobering fact included in it's introduction.

"The hunger of 800 million happens at the same time as another historical first - that they are outnumbered by the one billion people on this planet who are overweight"

So this devastating hunger is occurring "at a time when we as a planet produce enough food globally for all of them"

The world is indeed a very crazy place. I'm just trying my best to figure out when it comes to statistics like these what changes in my life I can make that might do something about it.

Monday 1 April 2013 - Superfood Spotlight: Chia Seeds

I only started eating chia seeds recently, after their health benefits were raved about on the documentary Hungry For Change. Since then I've been sprinkling them onto my cereal each day and it's hard to imagine how something so small and easy to include in our diet can have such a big impact on our bodies.

So what are they? The chia plant name is actually Salvia Hispanica and is a flowering plant in the mint family of Lamiaceae. The seeds produced are tiny and may come in shades of brown, gray, black and white.

Why do they deserve to wear a cape? Containing 8 times more Omega-3 than salmon the seeds are the highest known plant source of the important Essential Fatty Acid. It also contains antioxidants, Vitamins A, B12 and C, complete protein (18 Amino Acids), minerals (potassium, phosphorous, folate, zinc, iron & calcium) and finally bowel-regulating fibre. That's a lot of goodness for a seed that's no more than 1mm in diameter!

What can I do with them? Since they are so small and without a strong flavour there is not a lot that you can't do with them! I've been adding mine to cereal or oats in the morning but I've also seen great chia baking recipes, savoury recipes, salads and smoothies that make good use of the seed. There's so many recipes out there they have their own url! http://www.chiaseedrecipes.com/

Where can I get them and how much will they cost me? At Woolworths in the health food aisle you can pick them up for $10.00 for a 250gram packet. I have found cheaper sources online that offer a 500gram packet for the same cost (less shipping costs I guess). Though that may seem like a bit of a hefty price tag just 15grams daily is all it takes to reap the benefits; and when you compare that to the costs of 8 times that amount in Salmon daily to get your Omega-3 it seems like the most affordable option!

Sunday 31 March 2013 - The daily grind

I've worked in an office before. And I HATED it. Thanks Sarah for sending me this and brightening up my dreary day of anatomy study. This goes out to anyone who has ever hated their office job.

Friday 29 March 2013 - Meat Free Good Friday

Somehow along the lines of time it became a Catholic tradition to abstain from eating pork or beef on Easter's Good Friday. My husband, who has a background of Catholicism in his family, reminded himself of this fact as the day approached and it made me realize that although not eating meat everyday is so normal for me that for him and so many other Australians the act of getting through the day without it requires a great deal of conscious thought.

I found this information in an article from the Gosford City Councils website:

Meat is the sleeping giant of a sustainable lifestyle. The Australian National Dietary Guidelines (published by the Federal Government's National Health and Medical Research Council) recommends one to one-and-a-half serves of meat, fish, poultry or meat alternatives each day.

A serve constitutes 65-100 grams of cooked meat. Hence, the Australian National Dietary Guidelines are recommending that if a person adopted the highest edge of their meat consumption recommendations (i.e. 100g of meat 1.5 times a day) they would consume 54.75kg of meat, fish, and poultry or meat alternatives per annum.

However, the average Australian consumes 123.8kg meat, fish, poultry per annum (ABS 1997-98) despite the highest recommended amounts being less that half of this (i.e. the 54.75kg noted above).

If we adopted the recommendations of the Australian National Dietary Guidelines and halved our meat consumption we would save both money and the environment while also improving our health.

In a rather timely manner on Easter Sunday 60 Minutes ran a segment on the chicken factory farming industry. The story included some devastating footage on the lengths that factory farmers are going to in order to fill the Australian consumers order of 10million chickens a week. If you didn't see the story you can watch it online here http://sixtyminutes.ninemsn.com.au/article.aspx?id=8633776

I was incredibly surprised by the negative attitude of the Coles representative when it was suggested that perhaps one day we might have only Free Range chickens available to buy at Supermarkets. She seemed to think the idea was impossible because "there is not enough land available to do so."

That might be true if we continue to demand the product at the current consumption rates but the thought was not introduced that perhaps only Free Range meat production is possible if we collectively:

1. Accept the fact that we will have to pay a little more for the product
2. Determine to eat less of it

It's entirely possible to have a nutritious, satisfying meal that is vegetarian; and to do so for at least half of your meals throughout the week. (In fact some people live a perfectly healthy life without consuming meat at all!) If we cut back on the amount we purchase and use cheaper alternative sources of protein for our vegetarian meals (like lentils, beans or quiona) then the extra money spent on ensuring there is a high standard of welfare for the animals will not be as unaffordable as the Coles representative suggests.

It's really a case of the old Quantity vs Quality debate. And while we are working out if we are prepared to sacrifice the amount we eat in order to have a better quality product it's the animals and the environment that are suffering. How is that fair?

As a starting point maybe instead of thinking of each Easter Friday as a "meat free Friday" we could commit to at least one day out of every week of the year being a meat free day?

And we can prove that Coles lady wrong about the way Australian consumers think by voting with our dollars for a Free Range future.

Thursday 28 March 2013 - One size doesn't fit all

This is a photograph of a size 12 mannequin that has been put on display in a Swedish department store. The image has gone viral online as women everywhere celebrated the realism that the figure showcases. Of course there has also been backlash from those who believe that if we celebrate a larger size as being 'beautiful' we are encouraging obesity?!

I was reminded of the book I read recently (Portia De Rossi's "Unbearable Lightness," you can read my review here.) In the book Portia describes how she kept a collection of mannequins in her apartment at the time she was suffering from an eating disorder. She recalls taking measurements of the models and comparing them to her own as a method of gauging her "progress." Even at her smallest size (a shocking weight of 37kg) her measurements were larger than the pint sized models - yet we think it's a problem for women's health to model underwear on healthy and curvy size 12 models?!

How can we even begin to declare that there is a "one size fits all" image of healthiness? Peoples bodies naturally come in all sorts of different shapes and sizes; and it's what's happening on the inside that counts. I hope that the support that has been shown for this initiative helps to bring about some much needed change in the way that women's bodies are portrayed in modern media.

Wednesday 27 March 2013 - Paper does grow on trees

When it comes to making day to day choices that contribute towards a more sustainable future for our planet a lot of it comes down to making some simple substitutions. These are changes that we are all capable of making; and it goes a long way when consumers vote with their dollar for products that are environmentally friendly and produced in an ethical way.

One small change that makes a big difference is thinking about the way that we use paper. We know that to produce paper we have to use trees; and that the production of paper then obviously has a significant impact on our environment.

How can we save paper?

Fisrt of all - go paperless in your home where possible (like in this video below).....



And when you can't go paperless......? Buy it recycled.

The difference in cost between a recycled paper option and non-recycled is only small but the impact making this change has our natural environment is large. In fact According to the Australian Conservation Foundation(ACF) “every tonne of paper recycled saves 13 trees, 2.5 barrels of oil, 4100 kilowatts of electricity, four cubic metres of landfill and 31,380 litres of water.

So next time you're browsing the supermarket aisle considering only the potential softness of the toilet paper brand you're going to purchase, take a second to think globally, care about the environment and choose a brand of paper that's recycled. I bet you don't even notice the difference.

Tuesday 26 March 2013 - Carbo Load

You know what I love about running? Carbo loading.

Somehow in the massive frenzy of carb-hating diets out there we have come to believe that weight gain personified would be a giant piece of spiral pasta wearing a suit made of bread.

I love bread and pasta.

And I think it's great that in the interests of fuelling your body for a long run we're encouraged to consume a lot of them.

For dinner on the night before my half marathon race day I ate wholemeal spiral pasta with homemade cheese sauce and vegetables AND melted cheese, olives and sundried tomatoes on toasted sandwhich thins. It was awesome.

I didn't gain any weight and I ran like the wind.

Maybe it's time we make the new bad guy in the weight gain world a combination of carbo loading and inactivity.

Like a couch potato!

Monday 25 March - Superfood Spotlight: Blueberries

As a child blueberries was one of the few foods that I'd convinced myself I didn't like. Maybe it was the fact they weren't as sweet as some of their other berry friends like strawberries. Maybe I once had a bad experience with a soggy blueberry muffin. Maybe I was a closest fruit racist and discriminated against them for their blueness. Whatever the reason I'm glad that in my adult years I have developed as love for this delicious and nutritious superfood (and it might help to balance out my love for coffee and red wine which I also discovered in adulthood!).

So what are they? Blueberries are a small indigo coloured fruit that is a product of a perennial flowering plant within the Cyanococcus section of the Vaccinium genus (along with it's pretty super cousin, the cranberry).

Why do they deserve to wear a cape? Blueberries are set apart from other fruits because of their high content of anit-oxidants. Just 100g of blueberries contain the same amount of antioxidants as five servings of other fruit and vegetables (talk about efficient eating!). Age-defying Antioxidants help guard against a range of cancers, heart disease, asthma, arthiritis, cataracts, alzeimer's and age-related neurological diseases. In addition to this they combat the effect of free radicals and aid in collagen production (for youthful looking skin!); stimulate the growth of new brain cells and act to protect the heart in the same way as cholesterol lowering drugs.

What can I do with them? I've been getting my daily dose of blueberries by sprinkling them on a bowl of cereal in the morning; or popping a serving into my lunchbox. They taste great by themselves! I also like adding fresh blueberries to my protein pancakes or to blend them in a smoothie.

How much do they cost and where can I get them? The cost of blueberries varies greatly depending on if they are in season. I usually pick mine up from the harvest market or supermarket for between $3 and $6 for a punnet.

Sunday 24 March - The Twilight Half Marathon

Today is the day of my first half marathon.

I've been preparing for this day for twelve weeks. I've spent so many hours pounding the country roads and treadmill to increase my endurance ability. I've swallowed bugs, strained my knee, felt the daily ache in my calves and have sacrificed social occasions for this.

I am ready....

I stand with the masses at the starting line hopping from side to side to release the bundles of both nervous and excited energy bubbling away inside me. I've set my half marathon playlist so it's ready to start and tucked my ipod safely inside my new waterproof running belt. I look every part the professional. The list has 37 songs. 2 hours and twenty minutes of music for 21.1km of running.

We're told the race has begun as the herd starts shuffling towards the official starting ramp where our timing chips and running selves will be activated. Once I step over that line I set off at an intentionally slow jog. A mantra pops into my head. "This is your run, and no one else's."

When I see a race photographer on the course I throw my hands in the air and grin at them. In last years 10km photos you can see the struggle in my face. This year there seems to be no struggle. In fact I am seriously enjoying it!

This fact is comforting and along with my earlier mantra spurs me on. I pick up my pace and move forward, dodging slower runners before me to claim some ground. There's a bounce in each step and I smile at the spectators. I mentally set a new goal for myself. 2 hours or less. My legs agree with the goal and continue to propel me forward.

Just past the 7km mark the first few drops of rain fall. They feel refreshingly cool against my heated skin and I turn my face skyward to offer up thanks for this; when the drops turn to buckets and within seconds I'm refreshingly drenched.

Lightening flashes. Thunder roars. Suddenly we're running for our lives in the middle of an epic storm.

I fly across a bridge where frightened runners cling to concrete beams to shelter themselves from the gale force winds. I steady my feet and hunch my back, thinking only of moving forward. We're diverted around a large tree branch that lay's broken on the runner's road and it's the flashing lights of ambulances that guide us to the new path where muddy water fills our shoes. We keep running.

As I reach the end of the 10km track and first half marathon lap I am pointed towards the finish line by a volunteer who shouts an apology into the wind. There will be no second lap. It's over.

I'm glad it was called off and think the organizers of the event did a wonderful job of handling the extreme circumstances. But the amount of extra energy coursing through me after running just 10km told me that I have to try this again. And soon. I'll be competing in the Warwick 1/2 Marathon in just over 8 weeks. With a half marathon playlist of only 2 hours worth of music this time.

And it better not bloody rain again because the professional looking "waterproof" runner's belt turned out to be a sham and I had to lay to rest my trusty old-school nano ipod.

*This story comes with a huge thank you to my Mum and Dad who were over from New Zealand to support me (and also got drenched) and my wonderful husband who waited anxiously at the finish line for me after he heard it was called off (and also got drenched). The joy's of Queensland weather ay?!

Friday 22 March 2013 - Something in the water?

I've been thinking a lot about the field of Health Promotion, which is what I would like to have a career in eventually, and it's a difficult job to take on. It involves finding a way of promoting healthy living which will inspire people to make healthy choices for themselves and their families day to day.

As part of the study for Health Sciences we are completing a course on Population Health (Epidemiology); which is basically the study of what causes illness in people across the population.

One of the first famous epidemiologists John Snow determined that an 1854 outbreak of cholera in London could be traced back to the water being consumed from a faulty water pump on Broad Street. The outbreak caused 616 deaths before the pump was disabled.

Nearly a century later three epidemiologists were investigating a possible cause for an observed increase in patients suffering from lung cancer, and heart disease. Their investigations led them to the conclusion that the increase in disease and death from these conditions was a result of tobacco smoking. Unlike Snows findings (which led to the removal of the cause of the disease, and a memorial in his honour) the work of these scientists was met with protest by the wealthy tobacco companies; and the severe implications of the studies initially suppressed.

Today we are all aware of the dangers of smoking, and it's role in causation of disease. Over five million deaths annually worldwide can be attributed to the habit; which when placed alongside the 616 casualties of the cholera outbreak gives us an idea of the seriousness of this situation.

But yet in this case we haven't stopped drinking the 'water'.

Imagine, for a minute, that it was in fact our tap water that was responsible for the two leading causes of preventable death in developed nations - smoking; and obesity. Would you be drinking it? Would you offer it to guests in your home? If you saw your child go to pour themselves a glass would you stop them? Would you seek alternatives for hydration?

Lung and Throat Cancer. Heart Disease. Stroke. Don't drink from that tap. Choose a long and healthy life. Stop smoking, eat nutritional food and exercise. It's as simple as that.