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Staying active and healthy in the City of Choice www.stirling.wa.gov.au/itsyourchoice Handy Guide Like us on Facebook www.facebook.com/itsyourchoice
Staying active and healthy in the City of Choice
www.stirling.wa.gov.au/itsyourchoice
Handy Guide
Like us on Facebook www.facebook.com/itsyourchoice
A Message from the MayorAre you ready to make some changes in your lifestyle and start making healthy lifestyle choices?
At the City of Stirling we encourage our residents to get off the couch and enjoy the wonderful surroundings our City has to offer while living a healthy and active life.
There are many walking tracks, parks, beaches and outdoor entertainment on offer right outside your front door!
It’s your choice to improve your lifestyle and that of your family. Creating a healthy lifestyle doesn’t have to mean drastic changes. Making small changes in how you live each day can lead to big rewards. Please use this Handy Guide to figure out what you can do to be more healthy.
Cr David Boothman
Mayor City of Stirling
Contents
Healthy Mind10 tips on feeling healthy .. . . . . . . . . . . . . 3
Great Gardens .. . . . . . . . . . . . . . . . . . . . . 6
Healthy BodyYou Are What You Eat . . . . . . . . . . . . . . . . . 9
Know your ABC’s . . . . . . . . . . . . . . . . . . . 11
5 Day Healthy Eating Plan .. . . . . . . . . . . 12
Healthy Lifestyles Walk, Ride or Run . . . . . . . . . . . . . . . . . . . 15
Star Swamp Reserve .. . . . . . . . . . . . . . . 16
Lake Gwelup . . . . . . . . . . . . . . . . . . . . . . . 17
Healthy Adults .. . . . . . . . . . . . . . . . . . . . 18
Healthy Children .. . . . . . . . . . . . . . . . . . . 19
Playground Locations .. . . . . . . . . . . . . . . 20
Get Out and Play .. . . . . . . . . . . . . . . . . . 21
How we feel on the inside often reflects on the outside. Nurturing your mind is just as vital as looking after your body.
It’s Your Choice to improve your lifestyle and that of your family! Healthy does not mean boring, get creative with your meals and plan ahead for a week of vitamins and nutrients.
Being active can provide a great range of fun experiences, improve your mood, improve your health, and is a great way to relax and spend time with your friends.
WIN a $500 voucher* towards healthy living!
Simply LIKE our page on facebook at www.facebook.com/itsyourchoice and post your favourite health tip or way of staying active on our wall or SMS your entry to 0439 748 885!
*Winner will receive a voucher of their choice for either a BBQ, bike, boogie board or fresh produce.
BodyHealthy LifestyleHealthyMindHealthy
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How we feel on the inside often reflects on the outside. Remember to nurture your mind as well as your body. MindHealthy
10 tips on feeling healthy inside out 1
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Turn off the TV Imagine television was never invented; you would spend more time socialising, reading and in the outdoors – all vital for good health and happiness.
Reduce your daily TV consumption and you could use the time gained to give back to the community through volunteering. The City has various programs, become an Adopt-A-Park, Conversation or Meals on Wheels volunteer. For more information contact the City on 9345 8555.
Laugh‘Take time to laugh, it’s the music of the soul’. As many experts say, laughter really is the best medicine! A good giggle lowers blood pressure and triggers the release of natural chemicals called endorphins, that make us feel happy.
Keep your eye out for the Wild West Comedy Festival in May held at the Astor Theatre in Mount Lawley. For acts and times visit www.wildwestcomedy.com.au 3
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62 Alexander Drive, Inglewood, WA, 6052Ph: 9376 0910E: [email protected]: www.ttac.net.au
Cnr Princess and Camberwell Roads, Balga, WA, 6061Ph: 9205 7720
W: www.lpb.net.au
FREE Group Fitness class at Terry Tyzack
Aquatic Centre or Leisurepark Balga
Name: ........................................................................................Suburb ......................................................................................
Phone: ......................................................................................Email: .........................................................................................
Valid until 31 July 2011: Valid for 1 person for 1 class
FREE Group Fitness FREE Group Fitness class at Terry Tyzack class at Terry Tyzack
* Not valid for external instructor classes *
Benefits associated with being physically active; • Help prevent high blood
pressure, heart disease and stroke
• Promote mental well-being and reduce depression
• Help build and maintain healthy muscles, joints and bones reducing the risk of injury
• Improve physical function and quality of life
Australian Government Department of Health and Aging, 2004
Motivation gets you started, routine keeps you goingWalk, ride, run, golf, swim, bounce, yoga. The possibilities are endless to finding your 30 minutes (or more) of exercise each day.
If you need motivation, try a Group Fitness Class to increase fitness, strength and flexibility.
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Get enough SleepWe need enough rest to boost our concentration and have a sharp mind. Sleep revives brain cells and other body systems to keep them functioning smoothly. Aim for at least 7 – 8 hours a night if you’re an adult and 9 if you are a teenager. If you tend to drink tea or coffee at night, try swapping it for a chamomile or peppermint tea, which are caffeine free and calming.
Time enjoyed wasted is not wasted timeBertrand Russell - British author, mathematician, & philosopher
Next time you feel guilty for having an extra long cup of tea, indulging in a siesta or daydreaming, don’t! We all need time to recharge our batteries, free our minds from thought and just relax.
Pick up a new book Exercise your mind, stimulate your brain, explore your imagination and READ.
Join one of the City’s six libraries and get started. For more information visit www.stirling.wa.gov.au/libraries 5
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Try something new The City offers a range of exciting programs and workshops that can help you try something a little different...
If you’ve ever wanted to try something creative, the City offers arts workshops run by industry professionals through its Mind Your Arts program.
May and June offer Colour Theory, Venturing into Oils and Cartooning with James Foley.
To find out more about the workshops contact the City’s Cultural Development Officer on 9345 8555 [email protected]
City’s Reception Hall -
25 Cedric Street Stirling
Thursday 12 May 6.30pm – 9.30pm
Great Food Gardens
Thursday 19 May 6.30pm – 9.30pm
Great Energy Efficient Homes
and Gardens
Thursday 26 May 6.30pm – 9.30pm
Bush Tucker in Your Backyard - NEW!!!
Please register at
www.greatgardens.info
or call 1300 369 833
Or if you’ve wanted to embrace your green thumb, attend one of the City’s FREE Gardening Workshops
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...that the City has two Community Food Gardens? The local community is encouraged to use these areas to grow fruit, vegetables, herbs, edible plants and as a place for community gatherings, sharing of knowledge, and increasing self sufficiency.
Community Food Gardens in the City: Gwelup Crossroads Community Garden.Joondanna Community Food Garden.For more information on the Community Food Gardens, visit www.stirling.wa.gov.au or contact 9345 8555
Don’t sweat the small stuff Take the time to listen to people, be patient and try to see the positive in each situation, because you can’t change the past but you can ruin the present by worrying about the future.
Embrace NatureSpending time outdoors is a great way to become inspired, uplifted and energised.
Set goals Setting small goals for yourself is not only fulfilling it can be fun. Learn to ride a bike, attend a Yoga class or start small and cut out all unhealthy food from your daily diet.
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BodyHealthyIt’s Your Choice to improve your lifestyle and that of your family! Healthy does not mean boring, get creative with your meals and plan ahead for a week of vitamins and nutrients.
• Mixedgrainbreadsincludingsoyandlinseed,flatbarleymountainbreadandmultigrainryebread
• Wholegrainpasta
• Sweetpotato• Lowfatdairyproducts
• Legumes,suchashome-cookedorcannedbeans,chickpeasandlentils
• Fruitbreads• Fruit
You Are What You Eat
Nutritious foods and an active lifestyle can help achieve optimal health throughout life.
Eat Low GI Carbohydrates for High Energy Choosing carbohydrates with LOW GI (0-55) means they will break down slowly, releasing glucose more gradually into the bloodstream, leaving you feeling fuller for longer.
Glycemic Index (GI) is a scientific ranking of how the foods affect our blood sugar levels in the 2 or 3 hours after eating.
How much is needed every day?
A healthy diet for an adult should include four or more serves of grain-based foods every day.
HealthTip!Tryswappingyourmorningteaorcoffeeforwarmwaterwithlemontogetyourmetabolismgoing!
Go for 2 fruit & 5 veg each dayVegetables and legumes are good sources of vitamins, minerals, dietary fibre and carbohydrates.
Capsicum, broccoli, cauliflower, cabbage and tomatoes are high in vitamin C. Dark-green and orange vegetables such as spinach, broccoli, carrots and pumpkin are high in vitamin A.
Most fruits are low-GI. Snack on apples, blackberries, cherries, grapefruit, grapes, lemons, oranges, peaches, pears, raspberries and strawberries.
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Addsomeflavour...Mustard,pickle,capers,horseradishandbeetrootcanhelptransformasandwichorsaladfromdulltodelicious!
Be dairy-awareDairy foods such as milk, cheese and yogurt are an excellent source of calcium and are also a good source of protein, riboflavin and vitamin B12. Just try to opt for varieties that are low or reduced-fat.
How much is needed every day?
Three serves for women; three to four serves for men.
Red Meat, Fish and Poultry These foods are a good source of iron and zinc. Iron helps your body carry oxygen in the blood and zinc is an important mineral that helps wounds to heal and assists in growth and reproduction.
To avoid eating too much fat; choose lean meats, avoid frying or roasting in fat and oil, limit sausages and processed meats and eat chicken without the skin.
How much is needed every day?
One to one and a half serves a day. Include lean red meat three to four times a week.
HealthTip!Eggsarerichinprotein,vitaminsA,D,B12,Eandarearichsourceofzincandcalcium.Thereareninetypesofessentialaminoacidsthatthebodycannotmakeandhastogetthroughfood.Eggsareoneofthefewfoods
thatcontainallnine.
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Know your ABC’s A breakdown on essential vitamins and which foods they can be found in;
For healthy hair, skin and teeth. Sources: Milk, eggs, green and yellow vegetables, mangoes.
A group of vitamins soluble in water that help you feel energised and enhance the immune system. Sources: Wholegrain products, bananas, potatoes, turkey, tuna and fish.
Helps the body absorb iron and calcium and is essential for healthy bones, teeth and gums. Sources: Broccoli, strawberry, orange, liver.
Helps with calcium absorption and ensures bones stay strong. Source: Natural sunlight.
Contains toxin-fighting abilities and helps protect cells from damage. Sources: Corn, nuts, soya beans and spinach.
Helps heal wounds. Sources: Green vegetables including spinach and asparagus.
Feeling Peckish? Go nuts for nuts! A handful of nuts will help fight hunger, avoid cravings and get your dose of essential fatty acids, as well as being a good source of vitamins E, B2, and essential minerals.
H2OoohRemember to drink at least 2L of water a day. To ensure you’re drinking enough, try adding fruit! Not only does fructose help the body absorb water better, a slice of lemon, pineapple or orange adds flavour!
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Wholegrainmuesli, seasonalfruitand low-fatyoghurt
Soy-Linseedsalad sandwichwitha leanprotein
ThaiBeef Salad
Wholegrainbreakfastcerealwithskimmilk,halfabananadrizzledwithhoney
Vegetablesoup andsliceof grainybread
Grilledsalmononabedofgreens
of
DAY
2
muesli,muesli,
DAY
1RememberAddProtein
Withoutproteinsuchasleanredmeat,chicken,lentilsortofu,there’sagoodchanceyou’llwanttoeatsomething
elsesoonafter.
5 Day Healthy Eating Plan Kick start your day with a nutritional breakfast then refuel the right way with a healthy lunch and dinner.
For more information on health and wellbeing, calorie counters and links to healthy recipes visit the City’s website at www.stirling.wa.gov.au under ‘Community’ and ‘Health and Wellbeing’.
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Twopoachedorboiledeggswithwholegraintoastplusapieceoffruit
Grilledchickenor tunasalad
PumpkinSoup
Wholegrainbagelwithsmokedsalmonand low-fatcreamcheese
Ricepaperrolls withleanchicken
Grilledlambskewerswithgreeksalad
Fruitbreadwithlow-fatricottaplusapieceoffruit
Vegieandtunapasta
Grilledfishwithcouscous
Pumpkin Pumpkin Soup
DAY
3
DAY
4
withcous
DAY
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LifestyleHealthy
Being active can provide a great range of fun experiences, improve your mood, improve your health, and is a great way to relax and spend time with your friends.
Walk, Rideor Run
It’s your choice to embrace the wonderful surroundings our City has to offer and live a healthy and active life. Enjoy the many walking tracks, parks, beaches and outdoor entertainment right outside your front door!
The City has Walk and Cycle Trail maps for eight of our major reserves? These can be downloaded from our website at www.stirling.wa.gov.au/walkmaps to help you with routes and planning.
Carine Regional Open Space Perimeter loop: 3414m Large lake loop: 2037m Small lake loop: 2036mWith sports fields and walking trails surrounding two natural lakes this is the perfect place to hit the outdoors.
Stirling Civic Gardens Perimeter loop: 1277mGarden beds, tree-lined pathways and a lake complement this rolling parkland with illuminated pathways after dusk.
Dianella Regional Open Space Perimeter loop: 2554m Pathways weave through the extensive bushland which surrounds three active sporting reserves.
Herdsman Lake Reserve Perimeter loop: 7100mPerfect for walking, bike-riding, bird watching, picnicking with plenty of pathways to explore.
Des Penman Reserve, Nollamara Perimeter loop: 1334mA large open active reserve fantastic for junior and senior sporting activities.
Yokine Reserve Perimeter loop: 3608m Extensive shaded pathways are a favourite for walkers and runners alike.
Star Swamp Reserve, North Beach Perimeter loop: 1334mSee map on page 16With 100 hectares of native bushland, the Star Swamp Reserve Heritage Trail provides a 40 minute walk through a unique ecosystem.
Lake Gwelup Lake perimeter loop: 2418mSee map on page 17A nature lover’s paradise, complete with a boardwalk and pathways around the lake and bushland.
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Star SwampReserve Walk Trail Map
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Lake Gwelup Walk Trail Map
Find these and more atwww.stirling.wa.gov.au/walkmaps
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Aim to train 2 – 3
times a week on non-consecutive days.Crystal Nullmeyers, Health & Fitness
Supervisor at Terry Tyzack
Healthy Adults
Download a copy of the Stirling Silver Program from our website or contact Community Services on 9345 8579 for more information.
Think of movement as an opportunity, not an inconvenience. Where any form of movement of the body is seen as an opportunity for improving health, not as a time-wasting inconvenience.Australian Government Department of Health and Aging, 2004
Try these simple exercises at home:
• Push ups• Lunges & Squats• Abdonimal Crunches• Bicep Curls
Digginginthegardenworksyourarmsandlegs,whilerakingstrengthensyourarmsandback.
Household chores count Cleaning the floor, vacuuming or washing the car at pace to get your heart pumping counts as exercise!
Events Program for adults Stirling Silver is an exciting program of activities and outings operating from Scarborough, Balga and Bob Daniel Community Centres.
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HealthyKids
Habits and attitudes towards physical activity are formed early and are thought to track into adulthood.Malina 1996; Pate et al. 1996
SnacksmartSpreadpeanut
butteronapples
orcelerysticks
Childrenshouldbeactivefor60minutesonmostdaysoftheweek...Hula hoops and jump ropes are a fun way to get your kids moving at home!
The City has many programs, services and facilities to help kids get involved in physical activity.
Kid Fit at Leisurepark Balga, 8 – 15 years Kid Fit focuses on healthy lifestyle habits and fitness training including - Kiddie Boot Camp, boxing, circuit training and fun games.
Swimming Lessons Infants to squads to adult classes are conducted at both Terry Tyzack Aquatic Centre and Leisurepark Balga
Kinderdance, 2.5yrs to 5 years Develop rhythm and movement while having fun. Offered at Terry Tyzack Aquatic Centre and Leisurepark Balga.
Junior Sports Coaching and Competitions Soccer and Basketball coaching and competitions are offered at Hamersley Community Recreation Centre and Herb Graham Recreation Centre Mirrabooka.
To find out more contact the City on 9345 8555.
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playgroundlocations
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Cr David Boothman
Mayor City of Stirling
Get Out and Play There are a number of playgrounds and parks throughout the City. Let the kids play, while you picnic or take in the outdoors.
Children who engage in early positive sport experiences are more likely to remain involved in sport as adults.Fraser-Thomas, Cote & Deakin 2005
Regional Playgrounds: Largest of the playgrounds in the city1. Yokine Regional Open Space. 2. Dianella Regional Open Space.3. Princess Wallington Reserve, Balga.4. Stirling Civic Gardens, Stirling. 5. Jackadder Reserve, Woodlands. 6. Carine Regional Open Space. 7. Clarko Reserve, Trigg.
Major Playgrounds: Located in key community parks 8. Hamer Park, Mt Lawley. 9. Wake Pola Reserve, Dianella. 10. Seabrook Wrigley Reserve, Dianella. 11. Gordon Phoenix Reserve, West Dianella. 12. Breckler Park, Dianella. 13. Bandy Park, Coolbinia. 14. Coralberry Verbena Reserve, Dianella. 15. Macalister Gardens Reserve, Mirrabooka. 16. Barry Britton Reserve, Balga. 17. Reader Reserve, Yokine. 18. Grenville Reserve, Tuart Hill. 19. Constance Nanson Reserve,Nollamara. 20. Des Penman Reserve, Nollamara. 21. Conway Reserve, Balcatta.
22. Ted Cross Reserve, Westminster. 23. Celebration Park, Balga. 24. Rickman Delawney Reserve, Balcatta. 25. Grindleford Reserve, Balcatta. 26. Shearwater Spoonbill Kingfisher Reserve, Stirling. 27. Aintree Eglington Reserve, Hamersley. 28. Herdsman Lake, Glendalough. 29. La Grange Dongara Reserve, Innaloo. 30. Birralee Hertha Reserve, Innaloo. 31. The Willows Estate, Gwelup. 32. Lake Gwelup Regional Open Space.33. AS Luketina Reserve, Wembley Downs. 34. Bennett Park, Doubleview. 35. Buxton Tandarra Reserve, Wembley Downs.36. Scarborough Beach Reserve.37. Abbett Park, Scarborough. 38. Porlock Draycott Reserve, Karrinyup. 39. Alvaston Ashover Ballidon Reserve, Carine. 40. Watermans Bay Reserve.41. Fragrant Gardens, Mirrabooka. 42. Charles Riley Reserve, North Beach. 43. Copley Park, Mount Lawley. 44. Macaulay, Inglewood. 45. Rannoch Reserve, Hamerley. 46. Millett Reserve, Innaloo.
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City of Stirling 25 Cedric Street Stirling WA 6021 Telephone (08) 9345 8555 | Facsimile (08) 9345 8822
www.stirling.wa.gov.au Sustainable City Transport
Rail and Bus - www.transport.wa.gov.au | Bike - Free bike parking
