A  Relay  For  Life  Guide  to  Healthy  

Living!

www.relayforlife.org.au

Who will you Relay for?

What is Relay For Life?Relay For Life is an overnight, community event where teams of 10-15 participate in a relay-style walk or run to raise funds for Cancer Council. The event brings the whole commu-nity together for a night of fun, entertainment, celebration and remembrance. Each Relay For Life event is organised by a local volunteer organising committee on behalf of Cancer Council.

Why do we Relay?Every five minutes, another Australian is diagnosed with cancer. While survival rates are improving every day, cancer remains a leading cause of death. That’s why it’s so important that we raise funds to fight cancer. Every dollar raised at Relay For Life helps the Cancer Council to:

treat cancers

can reduce their cancer risk

government policy

How did it all begin? $27,000 for his local cancer charity by running around an oval for 24 hours.

Relay For Life is now held in over 23 countries and is the world’s largest fundraising event.

Murrumbeena raised over $75,000 for Cancer Council. Relay For Life is now run in every state and territory, and raises over $14 million each year for the cancer fight.

Who can participate?Everybody in the community can get involved. Cancer Council recommends each Relay For Life team consists of 10-15 team members, including a nominated team captain. There are no age limitations or fitness requirements – Relay For Life is suitable for everyone, and anyone can join in the fun!

Please note: All participants under the age of 18 years must have adult supervision at all times.

Register now!www.relayforlife.org.au

1300 65 65 85

Event Launch, 18th March – all Welcome7:30pm Harbour Terrace RoomEasts Leagues Club93 - 97 Spring Street, Bondi Junction NSW 2022

Information Meetings – all welcome, learn all about the event & register25th March – 7pm Randwick Town Hall, Cnr Avoca St & Frances St, Randwick

2nd April – 7pm Waverley Council, TheatretteWaverley Library, Denison St, Bondi Junction 2022

8th April – 7pm Vaucluse Bowling Club, 80-82 New South Head Rd, Vaucluse

Contact Cancer Council NSWT: 1300 65 65 85 F: 02 8302 3570153 Dowling Street, Woolloomooloo NSW 2011

BONDI JUNCTION

Eastern SuburbsRelay For Life

Eastern Suburbs

www.relayforlife.org.au

Who will you Relay for?

What is Relay For Life?Relay For Life is an overnight, community event where teams of 10-15 participate in a relay-style walk or run to raise funds for Cancer Council. The event brings the whole commu-nity together for a night of fun, entertainment, celebration and remembrance. Each Relay For Life event is organised by a local volunteer organising committee on behalf of Cancer Council.

Why do we Relay?Every five minutes, another Australian is diagnosed with cancer. While survival rates are improving every day, cancer remains a leading cause of death. That’s why it’s so important that we raise funds to fight cancer. Every dollar raised at Relay For Life helps the Cancer Council to:

Investigate new ways to prevent, detect and treat cancersEducate people in your community about ways they can reduce their cancer riskAdvocate for cancer control and influence government policySupport people during their times of greatest need.

How did it all begin? Relay For Life began in the USA when, in 1985, Dr Gordy Klatt raised over $27,000 for his local cancer charity by running around an oval for 24 hours. Since then, the event has spread across the USA and then across the globe. Relay For Life is now held in over 23 countries and is the world’s largest fundraising event. Relay For Life began in Australia in 1999, when the Victorian community of Murrumbeena raised over $75,000 for Cancer Council. Relay For Life is now run in every state and territory, and raises over $14 million each year for the cancer fight.

Who can participate?Everybody in the community can get involved. Cancer Council recommends each Relay For Life team consists of 10-15 team members, including a nominated team captain. There are no age limitations or fitness requirements – Relay For Life is suitable for everyone, and anyone can join in the fun!

Please note: All participants under the age of 18 years must have adult supervision at all times.

Register now!www.relayforlife.org.au

1300 65 65 85

Eastern Suburbs10am Saturday – 10am SundayMay 16+17, 2009McKay Sports Grounds, Centennial Park

Eastern Suburbs Relay For Life When 10am Saturday 16th May through to 10am Sunday 17th May

Where McKay Sports Grounds, Centennial Park

How to register Become a team captain and start your own team today in three easy steps:

1. Register online www.relayforlife.org.au2. Select NSW from the map3. Go to the “Choose a Relay’ tab and select ‘Eastern Suburbs 2009” from the drop down menu

Early bird registration $11 per person, $15 after May 2

Come to an Information Night Come along and learn more about Relay at one of the Information Nights during March and April. Call Cancer Council NSW to find out the details on 9334 1754. Contact Cancer Council NSWT: 02 93341754 F: 02 8302 3570 153 Dowling Street, Woolloomooloo NSW 2011

www.relayforlife.org.au

www.relayforlife.org.au

By  KBSugarfree

This Guide to Healthy Living includes:

THE  BASICS  of  ‘eating  healthy’

SIMPLE  SWAPS  +  TIPS  &  TRICKS

Healthy  chips  – yes!  Healthy  dips  – yes!  

PREPARING  for  Relay  For  LifeTraining  your  body  and  mind

RECIPES  for  Relay  For  LifeKeep  your  body  fighting  fit  for  18  hours  of  walking  with  these  healthy  and  

delicious  recipes!

Being  healthy  is  all  about  eating  well  and  exercising  right!

Being  healthy  is  all  about  eating  well  and  exercising  right!

Cancer  Council  Info:  cancerqld.org.auKbsugarfree Info:  Instagram:  @kbsugarfreeWebsite:  www.kbsugarfree.com

Facebook:  www.facebook.com/kbsugarfree

About  me  (kbsugarfree):About  me  

(kbsugarfree):

Eating  Healthy  &  Relay  For  Life:Eating  Healthy  &  Relay  For  Life:

Almost  three  years  ago  I  made  a  decision  to  change  my  lifestyle,  my  habits  and  improve  my  health.  I  decided  to  share  the  journey  which  

resulted  in  the  creation  of  my  Instagram  account  -­‐ KBSugarfree.  Healthy  eating  is  my  passion  and  KBSugarfree is  a  means  to  share  this  passion  with  others.  The  Instagram  community  is  increasingly  growing  and  

provides  the  opportunity   to  meet  so  many  people  with  similar  interests  and  passions,  and  I  have  loved  every  minute  of  my  journey  over  the   last  

two  and  a  half  years.  

I  know  that  eating  healthily  is  more  important  than  ever.  Too  many  preventable  diseases  (including  some  cancers)  are  the  result  of  

unhealthy  diets  and  lack  of  exercise.  While  smoking  is  one  of  the  biggest  ‘bad  habits’  that  can  cause  cancer,  other  unhealthy  lifestyle  habits  are  also  a  big  contributor. Preventable  

means  we  can  stop  it.  

And  it  doesn't  take  much.  These  tips  and  tricks  are  simple  and  easy to  manage!  Even  trying  to  make  the  swap  is  going  to  improve  your  health  and  increase  your  

quality  of  life!  Healthy  living  is  the  key  to  long-­‐term  health!

Firstly,  congratulations  on  joining  Relay  For  Life!  Not  only  are  your  fundraising  efforts  going  to  help  Cancer  Council  Queensland  save  THOUSANDS  of  lives,  but  you  are  also  going  to  have  A  LOT  of  fun!  

Fundraising  through  Relay  For  Life  is  more  important  than  you  may  realise  (or  maybe,  you  have!)  Instead  of  selling  yummy  chocolates  or  treats,  the  focus  is  on  ACTIVE  LIVING and  raising  awareness  through  a  night  of  

walking!  A  night  filled  with  walking  (and  talking)  is  going  to  consume  a  lot  of  

energy!  This  means  that  it’s  more  important  than  ever  to  treat  your  body  right!

Relay  For  Life  is  going  to  involve  training your  body  for  the  event  and  nourishing it  with  the  right  fuel  (as  in  food!).  

This  eBook  has  been  created  as  a  guide  to  help  you  along  the  way.

THE  BASICS  of  ‘eating  healthy’

DID  YOU  KNOWResearch  shows  that  at  least  one-­‐third  of  all  cancers  are  preventable  through  lifestyle  adjustments   including  eating  a  healthy  diet,  being  physically  active,  reducing  alcohol  intake  and  maintaining  a  healthy  weight.

MYTH  BUSTER:  You  don’t  have  to  be  gluten  free,  dairy  free  or  vegetarian  to  be  healthy…  

You  don’t  have  to  stop  eating  the  foods  you  love  and  enjoy!

Reduce  your  sugar  intake  You  would  be  surprised  where  sugar  can  be  found!  Fruit  yoghurt,  meats,  dips  and  noodles  can  contain  sugar  in  high  quantities.  The  obvious   =  reduce  lollies and  soft  drink  BUT  just  as  importantly,  reduce  sauces  (try  adding  avocado  instead).

THE  ‘BASICS’  by  KBSugarfree

Everything  in  moderationDon’t  deprive  yourself  of  the  food  you  love,  simply  find  healthy  alternatives  for  it  and  treat  yourself  every  now  and  again!  

AVOID  processed  foodsMore  processing  =  less  nutrition.  Consider  how  nature  intended  for  us  to  eat  its nourishing  produce,  and  try  to  eat  REAL  FOOD.  AVOID  packaging   (as  much  as  you  can)  +  MAKE  it  yourself  (easy  recipes  on  page  _)  

If  you  can  master  these,  you  are  doing  well!

SIMPLE  SWAPS  +  TIPS  &  TRICKS

SIMPLE  and  REAL  ingredients,sugar,  wheat  and  gluten  free,no  fake  numbers,  regulators,   flavours or  fillers

Over  20  ingredients,artificial    fillers,  colours,  

flavours,high  in  BAD  fat,

body  unable  to  use  ingredients

Sugar  ladenUnhealthyArtificial    colours and  flavoursUnable  to  be  recognized  by  body  =  direct  storage  as  fatDamaging  to  body  cells.  Contributes  to  weight  gain

HEALTHYSugar  free,  dairy  free,  high  in  antioxidants,  high  in  magnesium   (essential  for  body  

function)Recipe  on  page  6!

Deep  friedhigh  in  unhealthy  fats

covered  in  sugar

No  fatsugar  freebaked  healthy!

Increasing  your  incidental exerciseThis  is  when  you  are  exercising  without  intending  to  do  so  –like  walking  to  your  car,  climbing  stairs  or  being  active  in  any  way!  

Progressively  increase  your  daily  steps!Relay  For  Life  is  going  to  require  you  to  do  a  lot  more  steps  thanyou  usually  would,  so  train  your  body  to  be  ready  for  this  by  gradually   increasing  the  steps  you  do  each  day.  How  to  measure:-­‐ You  can  buy  cheappedometers  or  even  get  smartphone  apps!-­‐ Aim  for  5000  and  increase  by  2500  every  few  days!  2500  is  a  good  2-­‐3km  walk  so  if  the  tips  above  don’t  get  you  there,  you  might  have  to  go  for  an  afternoon  stroll  (or  go  after  dinner!)

Incorporate  exercise  daily!

Even  if  its  only  20  minutes,  daily  exercise  can  have  a  big  impact  on  your  health!What  exercise  does:-­‐ Controls  weight-­‐ Improves  mood-­‐ Boosts  energy-­‐ Can  help  to  reduce  your  cancer  risk

Take  the  stairs

2 3Park  further  away  from  the  shops

1 4Get  off  one

stop  early  and  walk!

Aim  for  10,000  steps  

a  day!

RECIPES  for  Relay  for  Life

1.  

Healthy  Beetroot  DipHealthy  Beetroot  Dip

Baked  Potato  ChipsBaked  Potato  Chips

Raw  ChocolateRaw  Chocolate

Baked  Banana  DonutsBaked  Banana  Donuts

1. Preheat  your  oven  to  180  degrees2. Peel  potatoes  and  slice  thinly3. Spread  evenly  on  baking  tray  (lined  with  

baking  paper)4. Bake  for  10  minutes,   flip,   bake  for  another  10  

minutes

1. Preheat  oven  to  180  degrees2. Roughly  chop  two  large  beetroots,  spread  on  baking  tray  and  

bake  for  at  least  30  minutes  or  until  soft  to  poke3. Add  beetroots   to  a  blender  +  a  handful  of  mint  and  blend  until  

combined4. Add  a  tablespoon  of  natural  yoghurt   for  a  yummy  twist

1. Melt  equal  parts  of  coconut  oil,  sweetener  of  choice   (rice  malt  syrup,  honey  or  maple  syrup)  and  cacao  in  a  microwave  proof  container  or  in  a  saucepan

2. Fill  an  ice  cube  tray  with  a  selection  of  your   favourite nuts  or  muesli

3. Evenly  distribute  the  wet  mixture  over   the  dry  ingredients  in  the  ice  cube  spaces,  pop   into  the  freezer  and  leave  to  set  for  5-­‐10  minutes

Method:1.  Combine  the  eggs,  sugar  and  coconut  oil  in  a  high  speed  blender  and  use  a  high  speed  to  combine2.  Add  remaining  ingredients  and  mix  on  a  low  speed  until  mixture  is  smooth3.  Spray  2  x  6  muffin  mouldswith  olive  oil/coconut  oil  spray4.  Distribute  the  mixture  between  10  of  the  moulds5.  Bake  in  oven  for  15-­‐20  minutes  or  until  muffins  are  able  to  be  poked  with  a  fork  which  comes  out  clean  (nifty  old  trick!)6.  Enjoy  warm  or  refrigerate   for  lunches!

-­‐ 1  cup  besan (chickpea)  flour  (or  any  GF  flour)-­‐ 1/2  cup  shredded  coconut-­‐ 1/2  cup  olive  oil,  melted-­‐ 1/4  cup  organic  coconut   sugar

-­‐ 3  organic  bananas,  mashed-­‐ 1  organic  zucchini,  grated-­‐ 1  tsp cinnamon-­‐ 2  organic  eggs-­‐ 1  tsp baking  powder

RECIPES  for  Relay  for  Life

Health  Snack  Ideas!Health  Snack  Ideas!

Keeping  HydratedKeeping  HydratedObviously  water  is  the  most  important  liquid  to  fuel  your  

body  with!  But  when  there  are  plenty  of  soft  drink  and  sugar  laden  temptations  surrounding  you,  some  healthy  and  yummy  alternatives  are  important  to  

know!TRY:

-­‐ Mix  ¼  of  100%  juice  (i.e.  Nudie  or  freshly  made)  with  ¾  soda  

water!-­‐ Add  fresh  fruit  pieces  to  water  or  soda  water  

for  a  refreshing  beverage  (Try  

cucumber,  strawberries  and  lemon!)

Lunch  OptionsLunch  OptionsHealthy  wholemeal wraps  will  last  well  in  eskies for  the  event!  -­‐ Try  these  fillings:-­‐ Chicken,  roast  pumpkin,  spinach,  

tomato  and  feta  cheese  -­‐ Cos  lettuce,  corn,  capsicum,  red  

onion,  tomato  and  avocado  (Mexican  salad!)

Stir-­‐fries  are  super  easy  too!  My  fool-­‐proof  recipe  is:1. Heat  oil  in  a  pan  and  add  ½  onion  

and  some  garlic2. Add  your  protein  (chicken,  beef  

or  kangaroo)3. Add  whatever  veggies  are  cheap  

(carrot,  capsicum,  bok choy)  +  soy  sauce  (or  tamari),  sesame  oil,  ginger,  fish  sauce  (very  small  amount)  

4. Cook  all  together  and  serve!  Ta-­‐da!

-­‐ Carrot  sticks  and  yoghurt   dip-­‐ Celery  and  peanut/almond/cashew  butter-­‐ Whole  wheat  crackers  and  reduced   fat  cheese-­‐ Apple  slices  and  almonds-­‐ Create  your  own  trail  mix  (mix  your   favourite unsalted  nuts,  

dried   fruit  and  whole  grains  like  puffed  quinoa  or  rice!)