Food companies can use labelling to make a product sound like it is better than other ones for your health. Here are some of the main phrases used on food packets and
their exact meanings:

• Low calorie: 40 calories or less per 100g serving
• Fat free: Less than 1/2g of fat per 100g serving
• Reduced fat: At least 25% less fat when compared with a similar food
• Cholesterol free: Less than 2mg of cholesterol per 100g serving and 2g or less of saturated fat per 100g serving
• Low Cholesterol: 20mg or less of cholesterol per 100g serving and 2g or less of saturated fat per 100g serving
• Sugar free: Less than 1/2g of sugar per serving
• Good source of, contains or provides: Refers to foods that contain 10-19% of the Recommended Daily intake per serving
• High, rich in, excellent source of: Refers to foods that contain 20% or more of the Recommended Daily intake per serving
• Lean: Refers to packaged seafood, meat or poultry with less than 10g total fat, less than 4g saturated fat, and less than 95mg cholesterol per 100g serving
• Fresh: Refers to food that has not been heat treated, frozen, processed or preserved.

You think you know more about footy than those physio’s that treat you?? Prove it!

The physio’s and other staff are opening up the challenge to see if anyone can beat the know-it-all’s of the HPC. Entry is free to all and we encourage you to join up your friends and family as well.

Joining up is easy and free.

Go to http://www.footytips.com.au and join up by entering a few details. Then search under the competitions for "Hawthorn Physio", and add yourself to the competition.

Tipping will continue through into finals.

Good luck, we hope you’re up to the challenge!

Almost everyone will agree that eating properly and getting regular exercise is essential in feeling healthy and vibrant. Another requirement in feeling fresh and motivated to tackle life’s challenges is getting a good sleep. A good night’s sleep will rejuvenate both the brain and body. It will need to consist of the right quantity and quality of sleep. Most people require;

• At least 8 hours sleep every night
• Periods of delta sleep that restores the body
• Periods of REM sleep so the brain can rejuvenate and re-organise itself

Poor sleeping habits have been linked to bad health by several sleep experts. Studies show the average sleep duration in the USA has dropped from eight hours in the 1950’s to seven in recent years. During this period, it has been shown high blood pressure has become more common. Blood pressure and heart rate are typically at their lowest levels during sleep, therefore people who sleep less tend to have higher blood pressure and hence an increased risk of heart attack, diabetes, weight gain and other problems.

In order to give yourself the best chance to have a quality night of rest it is important to make sure the surface you are laying on supports your body effectively. The Australian Physiotherapy Association and the Chiropractic Association both endorse particular mattresses that can be found at most major retailers. If you are not sure as to how supportive a particular bed is, be sure to ask if it has been endorsed by either of these associations.

Your mattress should support your body sufficiently that a side-on view of you lying on your side will have your spine in a straight line. Your pillow ought to compliment this and keep your head and neck following this straight line.

Tips for choosing your ideal bed

1. Visit several bed stores and get a good idea of the range of beds in your price range. When you are recommended a bed, make sure you lie down on the bed in the normal position you sleep in and relax for a few minutes. See how it feels
2. Look at a cut-away. If there is a model that shows how the inside of the mattress is constructed then look at it and be sure to ask about how it has been made. The spring systems will provide all your support so be sure its well made.
3. Bigger is better. Ideally choose a bed that is about 15cm longer than you are. If you sleep with a partner, don’t go for anything smaller than a queen. (Most sleepers turn 40-60 times a night and you need room to move so you don’t wake)
4. Get advice from multiple sources. There are so many choices when it comes to choosing the ideal bed for you that you need to be equipped with as much information as possible. Remember, your bed is an investment in preventing aches and pains. It should help you to achieve a good quality of sleep which in turn should result in better quality of life.