What do you know about FAT?
It is a simple fact that we all need to include some fat in our diets for good health. For an average
adult roughly 45-80g is about right, sticking to the lower end of this range if you are trying to watch
your weight. Ideally, the fat that you should be aiming to have is unsaturated fat e.g. Olive/Canola/Rice
bran oils or spread, nuts, seeds, avocado and oily fish. Saturated and trans fat should be limited as
much as possible.
Most people seem to have got the message that the deep fried takeaway foods, chips, chocolate and pies
are high in fat, but a lot of people were very surprised to hear that some of the common foods that they
eat every day have far more fat than they realised.
NOTE for your reference that 5g fat = 1 teaspoon of fat
The foods most people knew were high in fat:
- Meat Lovers Pizza 45g
- A meat pie 35g
- A big muffin 23g
- Eggs Benedict 69g
Those which people were surprised about:
- 1 cup blue top milk 10g (10g = 2tsp butter)
- 1 sausage 17g
- 1 can coconut cream 111g
- Caesar salad 30g
With the influence of TV chefs splashing olive oil on things left, right and centre, a lot of people
I spoke to said that as a result they have started using more oil in cooking. Also, as olive oil is
perceived as 'healthy', a lot of people didn't really worry about how much they were using. Here is
what YOU NEED to know:
Yes, olive oil is a healthy type of oil and good for your heart, HOWEVER it is still very high in
calories (Kcals) with one flat tablespoon being 120 kcals which is more that the kcals in a slice of
bread! If you are watching your weight and trying to manage the total number of Kcals you have in a
day - it is best to stick to a single teaspoon!
Light oil - most of the people I spoke to thought that light olive oil is lower in calories that regular
olive oil. The truth is, it has exactly the same number of calories as regular oil but just lighter in
colour and flavour.
Dr Juan - Botox, fillers and cosmetic surgery Advice - Friday 14th November
June - Semi Permanent Make up - Monday 17th November
Well Person Clinic - Thursday 6th November - Including cholesterol check, diabetes checks,
prostate checks, and general health care
Specialist tarot reader and spiritualist on Friday 28th November
Only 10.00euros a session which also includes a 10 minute meditation with every reading.
Only 4 spaces available
Pole Dancers of the Season
The Pussy Cat Poles are going from strength to strength. Our best improver is Jane Neate. Jane has been coming
to Pole Fitness regularly from the first day. Our instructor Rachael said "No matter what challenges I throw at her,
she always gives it a go and never gives up".
Rachael's second nomination is Ellie Ruby Unwin. Ellie only started a couple of months ago and is continuously
improving and once again gives each class 100% effort.
Rachael would just like to add how happy and proud she is of all the girls who attend and encourages others to come
along to see what a great way pole dancing is to get fit and have lots of fun and is suitable for all ages and
abilities. The Pole dancing classes are at Sophias every Tuesday at 12:30 and Wednesday's at 7pm. Everyone is
Sergeant Ovie's Boot Camp
Well done to everyone who has been attending Sergeant Ovie's boot camp.
Ovie is really pleased with the enthusiasm shown by all our clients that are participating. Every
Tuesday Ovie marches his team outside and trains on the grass beside the municipal pool.
The Look You've Always Wanted
Li Lash - Now available at Sophia's
Achieve the look you've always wanted by transforming your eyes with the iconic eyelash serum that helped
start the long lash revolution within the cosmetic industry.
LiLash™ conditions and fortifies your lash follicles to help create the most beautiful eyelashes you
have ever experienced.
Begin to appreciate how building your look around your best and most stunning eyelashes will reinvent
how the world sees you and how you see the world.
Don't just take our word for it. Try LiLash for yourself. Only 20.00 euros