Wednesday 29 February 2012

Guidelines for Healthy Food Options


Food Group
Comments
Score

A

High in Vitamins, minerals, phytochemicals which act as antioxidants and help prevent diseases, especially heart disease and cancers. High in fibre low in fat


5 points each

B

High in Vitamins, minerals, phytochemicals which act as antioxidants and help prevent diseases, especially heart disease and cancers. High in fibre low in fat


4 points each

C

Reasonably Healthy, still offer a variety of nutrients, but not as much as A and B. These foods offer a higher fat content and less fibre.


3 points each

D

These foods are best eaten in moderation, they can be enjoyed as part of the diet and still contain some B vitamins and calcium. Higher in Calories, higher in fat, higher in sodium, lower in fibre.


2 points each

E

This group represents a poor choice. Can still be included in the diet, but with caution. Lower in vitamins and minerals and vital antioxidants. Lower in fibre, higher in Calories and saturated fat. Incre4ased association with disease.


1 point each































A

Citrus fruits, Cranberry juice, Kiwi Fruit, Mangoes, Nectarines, Cantaloupe Melon, Beetroot, Broccoli, Brussel Sprouts, Cabbage, Carrots, Cauliflower, Onions, Peas, Peppers, Spinach, Sweet Potatoes, Pulses, Brown Rice, Tofu, Garlic, Sardines, Skimmed Milk, Low Fat yogurt


B

Apples, Bananas, Cherries, Honey Dew Melon, Water Melon, Strawberries, Raspberries, Pears, Plums, Peaches, Raisins, Asparagus, Celery, Sweet corn, Cucumbers, Aubergine, Leafy Green Lettuce,  Tomatoes, French Beans, Baked Beans, Wholemeal Bread, Whole Grain Breakfast cereal, Whole Meal Pasta, Chicken breast, White Fish, Oily Fish, Turkey breast, Shell Fish, Mushrooms

C

Avocadoes, Olives, Extra Lean Beef, Extra Lean Pork, Chicken Dark Meat, Almonds, Walnuts, Hazelnuts, Pine Nuts, Peanuts, Low Fat Muesli, Bagels, White Pasta, Pancakes, White Rice, Low Fat
Pretzels, Low Fat thick, Oven chips, Semi Skimmed Milk, Frozen yogurt, Poly unsaturated spreads,


D

Meat Lasagne, Barbecued beef, Sirloin, Bacon, Chilli, Duck, Game, Ham, Lamb chops, Spaghetti Bolognese, Pizza, Cheese, Macaroni Cheese, Low Fat Mayo, Peanut Butter, Tinned Creamy Soup, Potato Salad, Pasta Salad, Toasted cheese, Sandwiches, Whole Milk, Low Fat Crisps, Muesli Bars, Chocolate


E

Hot dogs, Chicken Nuggets, Chicken Wings, Roast Beef, Bacon & egg Sandwich, Fried
Chicken/fish, Spare ribs, Sausages, Salami, Hamburgers, Fast Food, Sugared Cereal, Biscuits, Chips, Crisps, Tortillas, Doughnuts, Pastries, Pies, Onion Rings, Mayonnaise, Butter, Gravy, Cream Cheese, Cakes, Sweets, Soft Drinks (full
sugar)



Saturday 18 February 2012

Exercise classes – 2012

Kettlebells
As you may have seen on a previous post we have recently introduced Kettlebells into our class timetables on a Monday, Tuesday, Wednesday and Friday. It is a 45 minute class, the first 15 minutes are focused on improving and perfecting your technique and the final 30 are focused on non-stop Kettlebells! This class is for anyone, beginners, intermediates and advanced ‘kettlebellers’! With its cardio and strength training it is the perfect weight loss and toning exercise class. 


Zumba
We have also introduced Zumba into our timetable at TSC, on a Monday, Wednesday and Thursday.  Dancers & Non-dancers a like, can come along to this party like atmosphere. Before you know it you will be dancing away and burning calories. This easy to follow cardio-based dance workout will help sculpt and tone your entire body, with many celebrities and famous faces now partaking in Zumba it is spreading fast all over the world. 
Party away to a new you!

FAQ’s
·         Does it cost extra?
The majority of the classes that are ran here at TSC are all included in your membership.
·         I’m a beginner?
Not an issue.  With our experienced and qualified instructors running your class, you’ll find the intensity will be adjusted to suit everyone’s personal needs.
·         How do I book a space in a class?
You can either call TSC to book yourself into a class, or ask on the front desk when you next visit.  We ask that you book 7 days in advance, to be sure that you can secure your space in a class.
·         What classes are on at TSC?
At Tonbridge School our class list is on the website, to view the latest class lists follow this link to our website: www.tonbridge-school.co.uk/club/timetables
·         Do I need any equipment?
All the equipment for your class is provided, however in some classes you may benefit from bringing some additional training gear.  Please contact staff for more info.
·         What do I wear?
General gym clothing, such as sturdy trainers, shorts or tracksuit bottoms and a training top.  Try to avoid excess clothing, e.g. chunky jumpers or tracksuit bottoms.  This could affect you by it getting in the way during exercise or not allowing heat to escape from your body.

If you have any other questions please either comment on this blog post or contact TSC with your question.