Healthier Choices
Heart Foundation Tick Approved Products
More Sealord products have earned the Heart Foundation Tick so our delicious products are now even better for you without compromising quality or taste! Products that have The Tick include Sealord Fish Fingers, Tasty Breadcrumb Hoki, Lemon Pepper Hoki and more!
CERT TM used under licence.
Removal of Trans Fat
We have moved to using a healthier oil in our frozen coated products, which is a blend of sunflower and canola oil.
What is trans fat?
- It is found mainly in deep fried fast foods and processed foods
- Trans fat is formed through hydrogenation, which is when vegetable oils are partially hardened so they will not melt at high temperatures and will have a longer shelf life
- New Zealand is working with the Australian Government to voluntarily reduce the amount of trans fatty acids in our food supply
- Trans fat is being phased out around the world
Omega-3s - a good reason to eat more fish!
By Wendy Morgan Accredited Practising Dietician, Executive Director,
The Omega-3 Centre
The Omega-3 Centre has been established to help communicate the facts on Omega-3s. It is only in the last three decades that researchers have understood that Omega-3s have critical roles in the body. Today many researchers around the world are focusing on these intriguing nutrients in our diet, and health authorities around the world now issue recommendations for their regular intake.
What are Omega-3s?
They are essential nutrients like the vitamins and minerals. This means that our body cannot make Omega-3s so they must be present in our diet. They are a type of polyunsaturated fat. But unlike other types of fats, we have very little in our diet.
Polyunsaturated fats come in two varieties: Omega-3 and Omega-6. The typical New Zealand diet has plenty of Omega-6 fats from foods such as cooking oils, spreads and salad dressings. But many of us do not have sufficient of the Omega-3 fats. Only a few foods are naturally a source of Omega-3s today and oily fish like tuna and salmon are the richest sources of Omega-3 EPA and DHA.
Why eat fish?
Because fish is the richest source of long chain Omega-3s as well as an excellent source of high quality protein, the minerals selenium and iodine as well as the vitamins B12 and E. Great nutrition for all ages!
Check the labels of canned fish to find out just how rich in Omega-3s they are.
To view a table of Omega-3 content in Sealord's Tuna and Salmon click on the link below.
Sealord Canned Tuna and Salmon - good sources of Omega-3s
Omega-3s from fish are good for you!
Omega-3 DHA is a building block of the developing brain. Babies in the womb receive a supply of DHA from their mums and also breast milk contains DHA.
There is a growing amount of research indicating that children’s behaviour and learning ability can be influenced by long chain Omega-3s. Children with symptoms of AD(H)D have been shown to improve in reading, writing and behaviour after supplementation with long chain Omega-3s, sometimes with special forms of other fatty acids.
The long chain Omega-3s are found in the membranes of every cell in our body. They are fundamental to communications between cells – such as in the nervous system where messages have to be signaled rapidly around the body.
EPA and DHA form hormones which control many functions such as inflammatory and immune responses. Emerging evidence is linking long chain Omega-3s to reduced asthma symptoms and allergic responses. Virtually every system of the body requires substances made from these nutrients to maintain health.
Heart health is another key area for long chain Omega-3s. They work by affecting blood pressure, blood vessels, blood triglycerides (another type of blood fat like cholesterol) and the electrical current in the heart to help keep our hearts healthy.
For more information from The Omega-3 Centre go to:
www.omega-3centre.com
* EPA stands for eicosapentaenoic acid
** DHA stands for docosahexaenoic acid
Ivan's Story
Name:
Ivan
Age: 46
Height: 177cm
Job: Sales Representative
06/07/06, 140.8kg 14/12/06, 98.9kg (24 weeks 41.9kg Weight loss)
Goal: 90 to 95kg
Personal Trainer: Sue Henley at BJ’S Health and Fitness
Physiotherapist: Sue Marren at Richmond Physiotherapy Centre
Hi, my name is Ivan and this is the story of my life changing battle with obesity. Thankfully, it is a battle that I am now winning, thanks to a number of key support people, and my own strong desire to change, for myself and for my family.
My wake-up call came on June the 6th 2006, when I suffered a herniated prolapsed L3 disc, resulting in acute, immobilising lower back pain. After treatment with medication and physiotherapy I briefly returned to work, although in considerable pain, before collapsing once again.
My second collapse resulted in hospitalisation and the beginning of mobilisation physiotherapy and pain relief sessions with Sue Marren (Physiotherapist), while still heavily medicated. Everyone, including myself, knew dramatic weight loss, change of diet and exercise was required in order to achieve a satisfactory long-term solution that would give me back my health. Sue Marren liaised on my behalf with ACC and Sue Henley (Personal Trainer at BJ’S Gym), regarding my predicament.
My journey to better health began on the 6th July 2006, with an ACC funded, eight-week gym programme at BJ’s Gym with Sue Henley as my Personal Trainer. With my weight at 140.8kg, still medicated and barely able to complete an initial fitness test, I felt weak, pummelled and lifeless - like a fish out of water, after my first gym visit. However, I was committed to lose the weight that was threatening my health and things at the gym did get better!
As Sue Henley gradually introduced me to various cardio exercise machines, muscle building exercises and flexibility routines, my strength and ability to exercise improved. Initially one hour every second day was all I could manage at the gym, three minutes on any machine was my upper limit, with Sue’s motivational instruction essential as my experienced personal trainer. Sue guided me through my programme, while monitoring my progress, being well aware of the limitations presented by my back injuries.
With my personal training programme established, Sue initiated a comprehensive eating plan and daily food diary regime for me to follow.
Well, I have to say, what a transformation for me! The transition from "I WANT MEN’S FOOD" (meat, potato and vegetables) to a "gym junkie" – How would I cope? Sue’s focused well planned exercise and dietary programme represented a huge change to my lifestyle.
I began my new lifestyle with focus, determination, trust and faith in myself. I was well aware of what was at stake if I didn’t make the changes. What Sue proposed helped me to respond positively to my obvious morbid obesity. I knew that I could change, that I would succeed if I made the life changes required for myself and my family to live a healthier lifestyle. I consciously activated an internal switch mechanism to succeed and my commitment to Sue’s plan for me was 110%. The pain I suffered with my back injury provided all the additional motivation I needed to kick my old lifestyle habits and start with a new perspective, eating to live rather than living to eat.
And I decided to change.
Along with my new eating and exercise plans additional sleep was recommended to commence immediately. Early to bed early to rise was a must while training, this understandably allowed my body extra recovery time between gym routines and work. Sue developed a suitable ongoing personal training programme to suit my abilities and limitations with substantial changes scheduled every three to four weeks, as I became fitter.
I find it amazing that I now regularly enjoy Sealord canned tuna and salmon. These products make such convenient, flavoursome and satisfying meals, I would never have believed it. With my new lifestyle requiring me to make better choices, I began carefully checking food labels to ensure fat content of 5% or less before I made my choice. Sealord flavoured tuna in 180g cans are a superb size for my main meals, with 85g perfect for my in-between snacks. The texture and delicious taste offered by the Sealord varieties of canned fish satisfied my desire for real "men’s food", but without the fat.
It has been essential for me to better understand the implications of food labels and what the fat, carbohydrate and protein contents of foods mean for my body. Both Sue’s have helped me to better understand these implications and to make good choices about my food.
My "rabbits food" salads are now so enjoyable. I look forward to preparing my own salads with peppers, spring onions, lettuce, tomatoes, gherkins, cucumbers, red onions, grated carrot, sweet potatoes (lunch time only) all sliced into my lunch box. I add a splash of lite dressing and have so many options to accompany my healthy salads from the Sealord canned tuna and salmon range. I have my own favourites of course, Savoury Onion and Sundried Tomato or Tuna Lite Red Pepper & Chilli cans are now always at hand. They are so easy to keep anywhere; I just flip the lid off and eat as a side dish for lunch or a snack. At home or work it’s so convenient to open a can of tuna or salmon with my salads. Even while tramping in Reefton I carried cans in my pack and carefully used the lid as a spoon. They’re sensational, easy and convenient meals.
While training I mentally contemplate the taste of lunch or dinner - it’s great motivation and I often find myself licking my lips, waiting to experience the tasty meal I have planned. Having had a sweet tooth in the past, I often find I focus on the savoury tuna flavours, onion, tomato, red pepper & chilli. Salads with Sealord canned fish are now a normal part of my eating routine and there is the added benefit that they cost considerably less than the unhealthy, pastry, cakes and takeaways that I previously loved to eat.
So, no doubt you are keen to hear some results - well it’s great news! Both Sue’s regularly worked with me and together we achieved outstanding results. By the 4th of September, after just 8 weeks of my new lifestyle, I weighed in at 128.4kg, having shed 12.4kg in weight and many cm’s from my waistline.
After the initial 8 week, ACC funded gym/physio programme, I was determined to continue with my gym membership for at least another year. Sue Henley also encouraged me to enter the ‘12 Week Challenge Competition’, run by the gym. How could I enter after just losing 12.4kg? The competition would provide good motivation to continue my programme, so the decision was made and my goal was set, to lose another 12kg over the 12 weeks of the challenge. However, I was secretly and privately determined to achieve double digits during the competition, aiming to reduce my weight to 99kg or less.
Sue Henley worked with me, providing superb twice weekly, professional training support and this, along with my new eating programme, helped trim a further 24.1kg off my body weight. This fantastic loss brought my total weight down to 104.3kg at the end of the 12 weeks, bringing my total weight loss to 36.5kg over the five months since July.
Not too surprisingly with such a loss, I did win the ‘12 Week Challenge’, my full results were: 27/11/2006 24.1kg Weight Loss, 10.38% Body Fat Loss, 7ml Vo2 Increase in fitness level.
But that’s not all, there is more.
With continued support from Sue and my family, exercise, porridge, tuna and salads, by the day of the prize giving for the ‘12 Week Challenge’ I had achieved my private goal - my weight was 98.9kg on the 14/12/06.
I am still not finished though and with yet another revised goal I am continuing to lose weight and gain increased strength and fitness. My goal now is to achieve a maintainable, healthy weight of 90kg to 95kg and continue to enjoy my new lifestyle.
My gym training has become much easier as I have lost weight; I have developed better balance, improved muscles and achieved the goals I have set with Sue. For me originally, mastering the cross trainer and treadmills was a massive challenge. We covered the timer display to avoid the trap of watching the seconds tick by while on the machines, providing distraction is a great idea. A cool water bottle has kept me hydrated while training and towels are essential for sweat uptake. Headphones for music and radio proved unsuccessful once my work rate and sweat levels increased.
Prior to and during the ‘12 Week Challenge’ I was at the gym twice a day, and often it was sheer determination to complete the programme that got me through the 12 weeks of twice daily sessions. Pain suffered has continued to be one of my key, major motivations to get into shape. Early in my recovery and while still in severe pain, I booked tickets to Brisbane for my son and I to attend a national event in 2007. The Australian trip became one of my major medium term motivational focuses, to be fit and healthy prior to departure, to make sure I was healthy for the trip. Often emotions affect me while training so I often monitor calories, heart rate, km’s travelled while competing with my self to reach slightly higher levels each day. Leaving home for 6am gym starts was originally extremely difficult and now almost seems normal. After work it’s directly to the gym for another session. Saturday is my day off - for recovery, relaxation and gentle exercise with the family.
I wanted to share my story, in the hope that my experience can motivate and support others in their personal weight loss and lifestyle challenges. I have proven to myself that you can do it if you really want to. I have received fantastic support from the two Sue’s, and their help has been instrumental in my success. Remember help is out there but sometimes you need to ask.
Food Guideline
Breakfast: Porridge with sliced almonds and trim milk.
Mid-Morning: Protein shake (mid-morning or after gym), crackers / hummus / cottage cheese.
Lunch: Salad with tuna / salmon /chicken / beef / chopped sweet potato.
Afternoon: 3 crackers, hummus and cottage cheese or 1 apple/pear.
Dinner: Salad or stir-fry vegetables, tuna, salmon, fish, chicken, beef, lamb.
Remember: No bread, potato or pasta at night and balanced portions at all times.
Key factors in weight loss and recovery.
- Sheer and totally frightening - immobilising agony of lower back pain.
- Realisation of my morbidly obese body mass when being loaded into an ambulance with immobilising back pain.
- Absolute determination to change my lifestyle for the better.
- Physiotherapy treatment and discussions with Sue Marren - marvellous lady.
- Obtaining ongoing professional support and genuinely dedicated assistance from my personal trainer, Sue Henley at BJ’S Gym. My friendly "Bacon Slicer".
- Diet changes for the better with salads, tuna, salmon and porridge.
- Good quality training shoes - thank you to my mother-in-law.
- Encouragement from friends, family and colleagues once weight loss was noticeable.
- Extra sleep, earlier to bed and getting quality sleep time.
- Regular targeted training each day and cardio and muscle building programmes.
- Elimination of high fat foods, I now try and eat below 5% total fat.
- Elimination of high sugar and high fat food items and drinks.
- Understand more about portions on the plate e.g. 50% vegetables/fruit, 25% protein, 25% starch. Palm size is the portion of low fat meat to have.
- Energy output to be higher than fuel/food intake.
- Regular eating: breakfast, mid morning, lunch, afternoon and dinner, for metabolism.
- Protein shakes with trim milk after morning training and when hungry.
What I have gained
- Lost weight, less body fat, smaller physical dimensions.
- New lease on life, energy and stamina.
- Healthier lifestyle.
- Greater respect from workmates, family, friends and colleagues.
- Liking for salads, tuna, salmon and porridge.
- Potentially years of extra living with my wife, 3 sons and daughter.
- Awareness of food and drink additives.
What have I lost
- Almost 50Kg in body weight.
- Body Dimensions cm’s.
- Body fat %.
- Tiredness and fatigue.
- Unhealthy life style.
- Appetite for unhealthy foods.
- Clothes that fit – I now need a complete new wardrobe.
Goals
- 90kg to 95kg stable maintained weight.
- Trip to Brisbane fit and healthy with son.
- Continue gym membership and training with Sue Henley.
- To thank and acknowledge everyone who has assisted me.
- Show other weight challenged folk there are convenient alternative food solutions.
- Assist others with weight loss options and choices.
- Inspire others to lose weight with exercises and food decisions.
- To enjoy a ‘thinner life’ with my family.
Salads and Tuna and Salmon are "Real Men’s Food"
Discover your potential. Maximise your results.
