This month we are excited to annouce the launch of our new-look and much more functional website.  It has been updated with all our latest services, prices and contact details. 

Make sure to make the most of CPS' new interactive website this week - www.completeperformancesolutions.com

We will also be sending each of our current clients an email this week with the username and password to be able to login to an abundance of free information and tools available exclusively for active CPS clients.  Make sure to make the most of this exciting new bonus service.

We would like to welcome our new clients this month - Ausenco, InsSync, Virginia, Karen, Kathy, Meg, Joanne, David and Matt.  We look forward to helping you dramatically boost the health and performance of yourself and/or your company.  We would also like to welcome our new Gold Coast Exercise Physiologist, Dr Shane Rogerson.  Shane completed his PhD in nutrition and is extremely effective with producing highly effective, results-driven nutrition and exercise programs.  Shane is passionate about empowering his clients to achieve managable changes within their busy lifestyles and loves the opportunity to achieve this whilst enjoying the fresh sea air and beautiful scenery the Gold Coast has to offer. 

The theme of this July newsletter is keeping healthy during the winter months.  We hope you enjoy it and can apply a few of our winter tips to help you stay healthy this winter.  

All the very best for this month,

From the Complete Performance Solutions team! 

Due to popular demand, we are repeating our last social and networking function.

Come along and celebrate your achievements at..

Complete Performance Solutions’

AUGUST CLIENT & NETWORKING FUNCTION

Date:         

Friday 15th August, 2008

Time:        

5pm to 7pm
Make sure to arrive early and enjoy a couple of complimentary drinks on us

Location:     

Siana
Upper Plaza Level
Riparian Plaza
71 Eagle Street Brisbane
http://www.siana.com.au/

RSVP:     

Winter can be a fantastic time to get the cookbooks out and resurrect your favourite recipes, but the reason so many of us pack on the kilos during this season is because traditional winter fare is laden with a lot of kilojoules.

So, to help you minimise the risk of piling on the kilos, here are five fantastic tips to ensure your favourite winter fare won’t leave you stranded with a spare tyre at the end of the season.

1. Add beans to the mix - Making meals that are packed full of beans or grains is a healthy way to fill up quickly. Beans and grains are packed full of protein, fibre and vitamin B, which will help increase your energy levels and, most importantly, help the body feel satisfied for longer. Try adding beans to your salads, or make a healthy bean dip and have as a snack with shopped vegetables.
2. Snack on nuts and seeds - They are high in beneficial fats and vegetable protein that will help you feel satisfied, without eating ‘bad’ fats. Nuts and seeds are high in essential fatty acids, which are packed full of ‘good’ fats that help to curb cravings. They are also high in protein, which burns slowly and helps you feel full for longer.
3. Plan your meals - Pre-planning what you are going to eat each day will help you to avoid the afternoon cravings, and ensure you don’t end up at the Drive Through on the way home! Try buying your snacks in advance for the week, and bring them to work to avoid temptation to spend money or kilojoule-laden snacks that your waist will not thank you for.
4. Cut out the extra cups of Java - It is possible to have too much coffee or tea in a day because caffeine leaches nutrients, such as calcium, from the body. And even though it might warm you up, buy a selection of herbal teas such as green tea, peppermint, or lemon and ginger for an refreshing pick me-up.
5. Pre-prepare your meals - Make healthy soups or stews, and freeze them. This is an excellent – and most importantly, healthy – way to have delicious foods readily available at all times. And by ensuring that the ingredients are all fresh and healthy at the time you freeze them, you’ll rest assured that your tummy will be filled, rather than your waistline expanded.
   

• Soluble fibre – can help stabilise blood glucose levels in people with diabetes and may help lower LDL (bad) cholesterol levels. Soluble fibre also slows down stomach emptying, therefore helping people to feel full for longer after eating. Soluble fibre is found in fruits, vegetables, dried beans and lentils, oats and psyllium.
• Insoluble fibre – absorbs water to help soften the contents of the bowel. Due to its ‘bulking properties’, insoluble fibre helps to keep us ‘regular’. Foods containing insoluble fibre include high fibre breads and cereals, nuts and seeds.

• Eat only whole fruits instead of drinking fruit juices
• Replace white rice, bread and pasta with brown rice and wholegrain products
• Choose wholegrain cereals for breakfast
• Snack on raw vegetables instead of chips, crackers or chocolate bars
• Substitute legumes for meat two to three times per week in casseroles and soups
• Experiment with international foods such as Indian (dhal) or Middle Eastern (tabouleh).

1. Heat spray oil in large saucepan. Add onion and garlic and cook gently until softened. Add turmeric and ginger and cook, stirring, until fragrant.
2. Add lentils, capsicum, bay leaf, celery. Stock and water. Bring to the boil and simmer for 25 minutes or until lentils are soft. Remove bay leaf.
3. Stir in tomatoes, tomato paste and coriander. Season with black pepper. Reheat and serve with crusty bread, sprinkled with extra coriander.