Apple and bran muffins

Bake a batch of wholesome apple and bran muffins.

Makes- 12

Ingredients
• 1 1/2 cups self-raising flour, sifted
• 1/2 teaspoon baking powder, sifted
• 1 1/2 cups wheat bran
• 2 tablespoons brown sugar
• 1 teaspoon ground cinnamon
• 1 large pink lady apple, grated
• 1 cup reduced-fat milk
• 1/2 cup apple sauce
• 2 tablespoons vegetable oil
• 1 egg, lightly beaten
• Topping
• 1 tablespoon brown sugar
• 1/2 teaspoon ground cinnamon

Method
1.Preheat oven to 190°C/170°C fan-forced. Grease a 12-hole, 1/3 cup-capacity muffin pan.
2.Make topping Combine sugar and cinnamon in a bowl. Set aside.
3.Place flour, baking powder, bran, sugar, cinnamon and apple in a large bowl. Stir to combine. Make a well in centre.
4.Place milk, apple sauce, oil and egg in a jug. Whisk until just combined.
5.Pour milk mixture into well. Gently stir until just combined (don’t over-mix). Spoon mixture into prepared pan holes. Sprinkle with topping. Bake for 25 to 27 minutes or until browned and cooked through. Stand in pan for 5 minutes. Transfer to a wire rack to cool. Serve.

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My life check is a worthwhile and informative quiz that tests all aspects of your health and then assesses you and gives you a report card - telling you where you have done well, and where you can improve!

Take the test and make those changes today!
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HEALHY LIFESTYLE
This website was designed with the goal of improving Australia’s health by educating the public on how best to live to achieve a healthy weight. The key topics covered: BMI, Nutrition, Exercise, the affects of a healthy lifestyle, and Family recipes all have one thing in common: any person can make these changes, the steps are not expensive and even modest improvements to your health will make a big difference. Start with one or two changes, and set realistic goals. This simple, webpage has been developed to deliver. Our goal is to live a long, productive, enjoyable and healthy life.

Happy and Healthy living!

Kate

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AN INSPIRATIONAL STORY- Geoff Huegill

Geoff Huegill a hero to broad masses

Wayne Smith, Delhi From: The Australian October 07, 2010 12:00AM


THERE is a hero inside each of us but the difference between Geoff Huegill and most Australians is he had the courage and perseverance to find his.
His inner-hero admittedly needed some excavating, buried as it was beneath bulging layers of fat. Barely three years ago, there seemed no way that inner-hero would see the light of day again.

The sculpted swimmer with the Adonis body who won an Olympic medal at 21, a world title at the age of 22 was nowhere to be seen. Huegill was living proof that those who indulge, bulge.

His weight had soared to 140kg. Once described as the most beautiful butterflyer in the world, Huegill had undergone a reverse chrysalis and turned into an ugly slug. That's when he decided if enough was enough, too much was way too much. Shyly, slyly, he started making his comeback. Too embarrassed to expose himself to the cameras, he hid away and did his training on the quiet.



Bit by bit, he chipped away, sculpting his body in much the same way Michelangelo once sculpted the David, by removing the outer layer to expose the hero within.

Last night, at the Commonwealth Games, that hero emerged as Huegill - now a lesser man by 45kg in weight but huge in every other respect - surged to the silver medal in the 50m butterfly.

A miniscule 0.02sec separated him from the gold, claimed by Kenya's Jason Dunford in 23.35sec, which meant Huegill qualified as the World's Greatest Loser in two respects.

As ever, win or lose, he lit up the pool with his goofy smile, knowing in his heart now he can go all the way at the London Olympics in 2012 if he decides to go that far. That's a decision he'll defer until after his swim in the 100m butterfly here.

But more than that he did what all Australia so desperately needed him to do. On a day when two Games competitors showed the ugly face of Australian sport, Huegill revealed the admirable.

Certainly there was much to admire about his swim. Time-wise his 23.37sec was barely 0.1sec outside his post-comeback best but more important was the way he put it together. He might, at the age of 31, have given away 12 years to some of his competitors but his reflexes were still sharp enough to propel him off the blocks within 0.63sec of the gun, the second-fastest in the field.

"The first part of the race was about getting some good water then it was about getting into the wall," Huegill said.

While he could hardly have improved on his start and finish, it was what was in between that cost him. US-based Dunford was marginally quicker into his stroke, quicker into clear water. Huegill was never far behind but he needed the Kenyan to finish mid-stroke and that didn't happen.

"I am really pumped to get silver," Huegill said. "Three years ago I was still lugging 140kg and two years ago I was just getting back in. If I had my time again, I would still do it. It's a massive life lesson.

"I knew Jason was the one to beat."

It was in Italy this year that Dunford admitted to Huegill how much he admired him for what he was achieving in the pool.

That really drove home to Skippy that his comeback was about more than just another old champion trying to relive his glory days. Suddenly he realised he had become a hero again, a hero to the broad masses.

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Geoff Huegill's seven steps from flab to fab

Robert Craddock From: Herald Sun October 09, 2010 7:11PM

Before and after ... Geoff Huegill lost 45kg on his way to winning Commonwealth Games gold. Source: News Limited


THE secrets to Geoff Heugill's rejuvenation as an athlete are not quite what the wider world might expect them to be.

The fact that he lost 45kg might suggest he lived a Spartan life. But he didn't. He led a balanced life and cut out the excesses.

"People think I stopped eating potato chips and stiff like that but I didn't," he said.

"I just stopped eating the whole packet. I made sure the packet lasted me for a few days and not five minutes.

"I was also conscious of the size of the plates I used at the dinner table. With bigger plates there was always a tendency to eat more.

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Related CoverageIn pictures: Huegill's seven secrets .End of sidebar. Return to start of sidebar.
"Another thing you have to remember is not to be too hard on yourself. Don't expect to be perfect at it. There will be days when it does not go well.

"It's the commitment to getting it back on track that matters.

"I also feel it is important to be realistic about your goals.

"There's no point setting goals which are not out of reach.

"My guest speaking program is called Be Your Best, which is all about not trying to be perfect but just doing your best. There's a difference and that has seems to have struck a chord with people."

Heugill said his weight ballooned when he went overseas and started backpacking and his life lost direction.

"Probably the best way of putting it was that I was just existing," he said.

"I hated looking in the mirror. I didn't really care what I ate."

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HUEGILL'S SEVEN SECRETS TO GETTING IN SHAPE


1. Set realistic goals - not everyone can climb Mt Everest - and a realistic time frame.

2. Get balance. You can have Tim Tams but don't do what I did and eat the whole packet. Each chips if you like but make the packet last a few days.




3. Live your new plan every day. Don't make it a five-day-a-week thing.

4. Surround yourself with positive, like-minded individuals. You can't rely on self-motivation every day.

5. Have self-belief. That will get you out of bed and make you fight through.

6. Don't think you are going to be perfect. Everyone has down days. Just be your best.

7. To bring out the champion in you, play to your strengths. Manage your weaknesses but don't be obsessed by them.