1. Eat Breakfast I'm starting with breakfast in my list as it is the best way to kick start your day, and fire up your me-tabolism. Studies indicate that eating breakfast may increase resting metabolism by 10 percent and re-duce the risk of obesity and diabetes. A good healthy breakfast with whole grain cereal and fruit will do the job nicely.

2. Swap The Coffee Green Tea is recommended to help raise metabo-lism. Clinical trials conducted by the University of Geneva, in Switzerland indicate that green tea ap-pears to raise metabolic rates and speed up fat oxi-dation.

3. Eat Enough It's common for people on diets to eat less and too little! You will lose weight to start with, but your body's a smart tool! It will drop it's metabolism to compensate for lack of food as it will think you're not getting enough to survive. Bottom line is that your body will never allow you to burn too much or you could die, so it compensates by lowering your metabolism. The Best way is to cut down on calo-ries a little and exercise more.

4. Eat More Frequently Try to eat 5-6 small meals a day. Don’t let yourself get too hungry in between meals. By getting food into your body regularly, you keep your metabo-lism fuelled, this leaves your body in a much better state to burn energy for you. This sounds initially hard to do, but a small tip on how you can do this is to plan your meals a week or so in advance, until you are able to get into the habit of eating 5-6 times a day.

5. High Energy Foods Include more high energy foods in your diet includ-ing fruits, vegetables and whole grains. These pro-vide a more balanced energy source and will not cause blood sugar spikes. A chocolate bar may seem like a quick fix and a good idea at the time, but a balanced diet will pay off in the long run.

6. Eat more Protein Protein is a muscle builder, you need it to grow. Lean protein is even better, lean protein foods in-clude; Turkey Breast, Egg Whites, Fish Fillet, Tinned Tuna, Beans and lean beef. Your body takes slightly longer to burn this off too, which is better for your metabolism.

7. Eat more Fibre Same principle as above. Fibre is harder for your body to process, and you will get a small increase in metabolism through this effect. It’s also very good for your digestive system and keeps you regular.

8. Drink More Water Drinking water boosts your metabolism - as much as 30% for 500ml of cold water on an empty stom-ach. Water also flushes toxins out of the body and keeps the kidneys operating at maximum effi-ciency. This allows the liver more time to do what it does best, metabolize fat stores.

9. Work Out Weight training is ideal for firing up your metabo-lism. The more muscles you get involved the better metabolism increase you get. As weight training is intense you will get a good increase in post exer-cise metabolism. Although stepping up that tread-mill belt will help burn more calories and leave you with a better post work out metabolism than a long slow cardio session. The more intense you work the longer and stronger your increase in metabo-lism will be and the more you will burn whilst you aren’t even active from your post exercise meta-bolic rate, the fitter you get the better this will be-come.

Boost Your Metabolism

E D E N M O R E G O L F & C O U N T R Y C L U B

February Birthdays: Johanna Beck

James Boyd

Nicola Coey

Gillian Chapman

Mary Gollogly

Jason Holmes

Brenda Johnston

Aaron Lamont

Christopher Lavery Daren Lavery

Karen Lavery

Ken Lightbody

Richard Lillburn

Howard little

Ian Mathews

John McAviiney

Frank McCracken

Glynis McKeag

Jonathan Millar Ruth Millar

Myrtle Moutray

Gillian Murphy

Paul Murphy

Caroline Nelson Edith Nesbit

Stephen Noble Ian Pollard

Judith Roderick Gillian Smith Campbell Stewart

Emma Taggart

Catherine Turkington

Roy Van Nierop

Billy Wallace

Alison Wilson

Lynsey Wilson.

Happy Birthday—we wish you all the best

Country Club News

February 2009 Health & Fitness Team

Give your metabolism an extra boost with Maximuscle Thermobol

P A G E 2

Fitness Instructors

typically

experience an

‘event’ every 10

years. So its

probably a good

time for Leonie to

move on - she’s in

year number 10

AN AUSSIE FAREWELL!!!!!!!! As you all probably know I’m away to another part of the world soon (or now, depending when you read this). So these are officially the final words I have sat to write for the Edenmore Newsletter. Not quite as knowledgeable or motiva-tional as what I normally write, but it’s an article and it’s to you, my loyal gym-goers. I know that I’m probably completely different to every other instructor you’ve probably ever had, but once you got used to the shouting and spew inducing programs, having me here wasn’t so bad was it? Or did I just make that bit up in my head? I hope that all the shouting paid off with some, if not all, of you now more dedicated to training hard, using cor-rect technique, doing your weights slowly and with con-trol, getting your hips back

while doing squats and not holding on while on the treadmill. So thank you all for putting up with welcom-ing me and for playing a big part in making my time here one to remember. I’ve been well looked after by Mr McCann when it comes to work stuff, and I hope that the effort and perseverance I’ve put in during my time here is some compensation for the stick I give him and the trouble I sometimes cause. No one knows better than him that I like a little bad-

ness and I’m possibly the least politically correct person in the world and I’m sure his life will be much less turbulent (some might say less in-teresting too) without me about. All good things must come to an end….but I consider myself lucky to have something here that makes saying goodbye hard. So thank you all, train hard and I wish you all the best in the future.

Leonie

E D E N M O R E C O U N T R Y C L U B N E W S

MEET THE NEW KID there always are. Most of my fights have been televised either on BBC or Sky Sports. My current record is 11 fights 10 wins and 8 by knock out. Your probably wondering why I’m home ?? Well its mainly financial reasons, you can’t trust these big promoters. So I had to come home and get back into the real world, what better I thought than to get into the health and fitness industry. So I recently completed my OCR Lev 2 fitness instructors award. Now I’m working on my personal trainers diploma and hope to pro-

For those of you who don’t already know me, my name is Scott Bel-shaw. I have not been been here at Edenmore for long as most have probably worked out. I’m normally a chilled out kind of guy, who is always up for a bit of banter, but also has a serious side. For the last three years I have been living in London trying to make a career in professional boxing after winning 5 Irish titles, a silver in the four na-tions and a gold at the multi nations as an amateur. There have been ups and downs along the way as

gress on to do my diploma in sports massage therapy in the summer. Its been a while since I worked out the brain. So the boxing career is on hold for the moment, but I will be back soon. I hope that I can be of some help to you, the members of Edenmore Country Club, and I look forward to working with you all in the near future.

About 20% of pro-fessional boxers develop chronic traumatic brain injury. So if Scott forgets your name just smile and nod.

DISH OF THE MONTH - tuna with vegetable cous cous. P A G E 3 F E B U A R Y 2 0 0 9

The perfect combination of carbohydrate and protein, to fuel those workouts.

What you’ll need For the tuna:1 tuna fillet ,1 handful of shredded lettuce , 1 handful of cherry toma-toes, ¼ red pepper, chopped. A few pitted olives, 1 tbsp olive oil, 1 tbsp lemon juice, ½ tbsp Dijon mustard, ½ clove of garlic, crushed pinch of dried thyme.

For the vegetable cous cous:70g cous cous, ¼ cooked yellow squash, diced, 1 tbsp crumbled feta, ½ tbsp chopped almonds, ½ tsp mint, ½ tsp olive oil, salt and pepper to taste.

How to make it Preheat a non-stick griddle pan over a medium heat and sear the seasoned tuna for no longer than one minute on each side. Remove and set aside. In a large bowl toss together the lettuce, tomatoes, olives and red pepper. In a small bowl whisk together the olive oil, lemon juice, Dijon mustard, garlic and thyme. Cut the tuna into ½ inch thick slices. Put the salad mixture onto a plate and top with the tuna and dressing. Prepare the cous cous as per the packet directions. Add the remaining ingredients and toss well be-fore piling onto the plate.

iour in up to a quarter of toddlers.

Research scientists at the UK’s Asthma & Allergy Research Centre concluded that “significant changes in children’s hyperac-tive behaviour could be reduced by the removal of colourings and additives from their diet”.

The problem with foods, not only kids foods is that labeling can be extremely misleading. For example Kellogg’s Real Fruit Winders were condemned by a par-ents panel because they claimed to con-tain more than 50% real fruit, but ne-glected to mention that each fruit winder is 47% sugar.

If you are a fan of Robinsons Fruit Shoot juice drink, the food commission points out that as the drink contains only 11% juice, you would need to buy 31 bottles of 300 ml each, costing a total of £20.60, be-fore you would get a litre of pure undi-luted fruit juice.

This is not only aimed at our little ones, it’s us too. We all need to educate our-selves better in what’s nutritionally better for us.

Most foods won’t make you sick if you eat them, but they may do you long-term harm if you don’t moderate how much of them you eat. The ultimate price of a bad diet could be obesity, diabetes, heart dis-ease, iron deficiencies, or cancer.

There really aren't any genuinely bad foods. The problem is how much of them you eat and how healthy your overall diet is.

Balance is the key, so when you eat foods like bread, pasta, rice and potatoes you should also make sure you take plenty of fruit and veg, meat, fish and dairy prod-ucts, and only small amounts of food and drink containing fat and/or sugar. Children should eat the best, but research shows that most kids are eating a dangerously unbalanced diet, high in saturated fats, sugar and salt, and low in fruit and veg. More than one in five children are now overweight, and one in three children have tooth decay before they even hit pri-mary school.

Additives are also a problem. According to government research, food colourings used in many popular kids foods can cause temper tantrums and disruptive behav-

Life is a

grinding wheel.

Whether it

grinds you

down or

polishes you up

is down to the

type of person

you are.

BAD FOODS

Stuff you need to know... All Monday nights will now be an open night. So why not bring along your friends and family to join you in your work out.

We are also recommencing our Friends Free on Friday scheme, so you can bring along a mate.

This month we are conducting a survey on our class timetable. We would like to

invite you the members to make sugges-tions about changes we could make to improve this valuable service

As you are aware we are losing a valued member of our fitness staff. Leonie has decided to spread her wings and move a little further afield. On behalf of the team I would like to take this opportunity to wish her all the best for the future, and every success in her travels. I would like to thank her for all the hard work and effort she has put into everything she has done for both myself and you the mem-ber. Kenny

Exciting new opportunities to experience relaxing treatments. We all deserve time to relax from the physical and mental stresses of every day life.

Hello

My name is Jenni Cameron. I am now the resident Holistic Therapist in Edenmore Country Club, and I am offering the following treatments. Reflexology, Rieki, Indian Head Massage, Hopi Ear Candling and Auricular Acupuncture.

Treatments will be available Monday-Thursday 7pm-10pm last booking 9pm. Saturday 10am-5pm last booking 4pm. Booking is essential and can be made at gym reception. Vouchers, introductory offers and member discounts are available. For more information contact Jenni Cameron on 07726322995.

Holistic Therapy