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  Can a high fat diet improve sports performance?

  Fat carries more energy than other macro nutrients (9kcals/37kJ/g compared to 7kcal/29kJ/g for alcohol and 4kcal/17kJ/g for protein and carbohydrate respectively). So with so much energy to offer does eating more improve performance? Read more »

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  How much food do you waste every day?

  In New Zealand around 258,886 tons of food waste is dumped in landfill each year. This equates to around 64kg of food waste per person/year in NZ compared to 82kg /person/ year in the USA. Read more »

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  Healthy ideas for family takeaway meals

  Did you know that in 2012 around 21% of New Zealander’s weekly food expenditure was spent on eating out and takeaways? Read more »

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  Why are NZ men getting fatter, faster than...

  Men’s health in New Zealand has deteriorated at a faster rate than women’s over the past 12 years. The results of nutrition and adult health surveys between 1997 and 2012 give us some clues as to why this may be so. Read more »

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  Getting weight goals back on track after setbacks

  It’s what you do between the "all on" and "all off" phases that really matters to overall performance. Read more »

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  It’s important to monitor children’s salt...

  Concern is growing in New Zealand that our salt intake is increasing and that this may be detrimental to our health, particularly for children. Read more »

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  Are you a “sneaky snacker”?

  Some people find it hard to control snacking and are continuously thinking about food. They may find themselves constantly picking, stock piling foods in drawers and cupboards at home and work. Read more »

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  Playtime helps combat childhood obesity

  NZ children are getting fatter at a younger age That doesn't mean that we need to consider dieting our children or dragging our toddlers around the race track but we do need to look at some simple things we can do to get healthier together. Read more »

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  Vegetarians face extra hurdles

  Despite the apparently healthier lifestyle vegetarian athletes (like anybody) can still become overweight, hungry, bloated and suffering from multiple nutrient deficiencies. Read more »

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  The gut-brain axis is important to sporting...

  Do you ever suffer from” runners diarrhoea”, bouts of anxiety , fatigue, abdominal pain or gas when facing competition? Read more »

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  Find optimism for goal success

  Do you start each year with a list of the goals, resolutions or aspirations? Things you would like to achieve for the year ahead (e.g. losing weight, cutting back on alcohol, doing more exercise, taking up a new hobby) only to find many of these have failed by February? Read more »

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  Child growth rates vary

  Does your child still fit last year's school uniform? It is surprising how much growth can occur over the school holidays Read more »

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  Swim for your life

  Whether you are swimming for fun or competition this sport has many health benefits that can be enhanced with good nutrition. Knowing what to eat and when can also greatly improve your enjoyment of the sport as well as your level of performance. Read more »

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  Give healthier gifts this Christmas

  If you want to enjoy the company of friends and family when you get older then if is important that you look after their health, as well as your own, as you age. Read more »

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  “Free foods” for hungry children

  Free foods", while bulky, are very low in energy and filling. So their cost in terms of calories is much lower than most other dietary components, hence the term "free". As these foods are also naturally fat free they make ideal snacks for anyone trying to control body weight Read more »

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  Nutrition suffers when children smoke

  The smaller lungs and lighter weight of young children increases their vulnerability to the harmful effects of second hand smoke Read more »

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  Can caffeine fix performance?

  You only have to view the pile of bikes outside a coffee bar on a Saturday morning to realize that many cyclists are coffee addicts who need their caffeine fix each day. So does caffeine hydrate, dope up or enhance performance? Read more »

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  Are nuts all they are cracked up to be?

  Nuts are very nutrient dense containing some protein, fat (particularly polyunsaturated fat), dietary fibre, calcium, trace elements and vitamins. However they are also high in energy. Read more »

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  Teach your child to cook for better health

  Is your child able to prepare a simple meal? Can you? A British poll in 1994 of seven to 15 year-old children found 93% could play computer games, but only 38% could cook a potato in its jacket in the oven. Another 61% of children could programme a video to record, but only 54% could boil an egg. A survey last year found that little had changed. Read more »

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  Eat your way to healthier nails and hair

  The quality, appearance and growth of our hair and nails often reflect the state of our general health and the adequacy of some essential nutrients in our diet. Read more »

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  Skin care for active people

  The stress of competition, the sun and wind, sweat, chaffing and high sugar levels are just some of the things that can aggravate the skin conditions of athletes and very active people. Read more »

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  Party plans for children

  Birthday parties should be fun and the chance to celebrate a child’s special day with a minimum of work and cost for busy parents. If the party can be timed to fit around a normal meal time then “junk” foods can be kept to a minimum. Read more »

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  Care for “the carers” during family...

  When family members are sick or hospitalised it can be very challenging to find the time to exercise and maintain a healthy diet for yourself. Particularly if you are working, caring for children, or trying to complete a course of study. Read more »

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  Don’t let disordered eating ruin your...

  An eating disorder can affect anyone at any age, any sport, any background and any gender. The symptoms may build slowly well before the illness becomes evident. Often it is an athletes support team such as parents, friends, team mates and coaches that pick up on the symptoms and can prevent the disorder from ruining the athletes sporting career. Read more »

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  Could your weight be disabling you?

  The human body is hugely resilient, constantly strengthening muscles and remodeling bones and joints to take up new loads. However as we age and weight is gained and lost, metabolic changes can take place that alter this remodeling process and can set us on a path to failing mobility and independence. Read more »

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  Obesity problems may start in the womb

  Overweight and obese women are a greater risk of developing complications endangering their own health during pregnancy and are also more likely to bare children who are overweight themselves Read more »

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  Put Sports Nutrition to work

  Many workers use enough energy and essential nutrients each day to power a marathon. If not replaced then a lack of these key nutrients can lead to fatigue, accidents and injury that can affect their long-term health and mobility. Read more »

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  Energy boost for business travel

  Ask the many men and women who travel for a living and they will tell you that while it may seem a glamorous lifestyle, it is not only hard work but hard on their health too. Read more »

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  Athletes protect your winning smile

  Athletes protect your smile and your wallet as painful tooth erosion is not only expensive it can also rob your training time and performance. Read more »

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  8+ Tips for managing teething troubles

  Few children escape teething without some discomfort. Rosy flushed cheeks, a runny nose, irritable behavior, disturbed sleep and bowel function are all hallmarks of tooth eruption Read more »

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  Peer pressure

  Swimming against the “peer pressure” tide can be hard if we don’t want to offend our peers. Perhaps we lack self confidence, we don’t want to “rock the boat” or draw unnecessary attention to ourselves or to upset the social plans of others. Read more »

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  What are our children drinking?

  In 2011 New Zealanders consumed a total of 392million liters of carbonated drinks. Outside of the drinking of milk and water there is real concern about the energy content of some of these beverages because of our rising incidence of diabetes and obesity. Read more »

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  Facing the down times without weight gain

  Nothing can be more infuriating for an athlete than after months of intense training an injury sees you ‘sidelined’. Read more »

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  Making changes

  To fulfil our dreams and achieve our goals we have to change our behaviour and sometimes even our point of view. This is a process, not an event. However with time, support and understanding the rewards can surpass the effort. Read more »

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  Nutrition and eye health

  Good vision is essential for good health and sporting performance especially when athletes are involved in precision sports that require good hand and eye co-ordination such as archery, pistol shooting, cricket, golf etc. Read more »

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  “Picky” eating affects all age...

  Picky eating, food aversions or fads can affect people of all ages and can be a major source of frustration for those trying to prepare meals. Read more »

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  Community support for overweight children

  Easter can be a very difficult time for overweight children and their parents. The pressure begins in supermarkets and garages that begin stocking chocolate treats months before the holiday weekend starts. Much of this confectionary is displayed at the point of purchase and end of shopping aisles to increase the likelihood of impulse buys. Read more »

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  Sports nutrition for women

  Women who push the boundaries of their lives to take on new challenges and sporting events are usually also trying to juggle their work, home and training existence. With good sports nutrition advice It is possible to find renewed energy. Read more »

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  Building resilience

  Understanding the characteristics of resiliency and how to build it could be very helpful to your mental and physical well being. Read more »

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  Who controls feeding – the mother or the...

  Studies of toddlers aged 20 months to 6 years, that examined baby-led weaning versus traditional spoon feeding methods have found that feeding method can influence food preferences and health related outcomes in later life. Read more »

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  Sports nutrition for cycling

  Cycling tests an athlete’s strength and endurance capabilities as well as their anaerobic energy systems during breakaways, hill climbs and sprints to the finish.While some athletes rely heavily on dietary supplements, these will not replace a healthy training diet that is high in carbohydrate, with moderate protein and low in fat. Read more »

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  Drink milk for better health

  Fonterra’s announcement that it will sponsor free milk in schools is good news for the future health of young New Zealanders. Milk is promoted on the basis of bone health but there are many other health benefits that should be promoted. Read more »

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  Have you lost your “mojo” lately?

  As we head towards Valentines Day and into the romantic month of February, many people are telling me that they feel that their mojo has been buried under the city rubble, along with their homes, business, hopes and dreams. It has been replaced by feelings of depression, stress, anxiety and weight gain. Read more »

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  The protein needs of young athletes

  Many secondary school athletes are training for more than 10hrs per week and are competing nationally or alongside adults in events such as The Speight’s Coast to Coast, La Grande Swim, Le Race etc. At a time when they are also growing, young athletes may need as much as 50% more protein than their more … Read more »

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  Food to Fuel the Speights Coast to Coast

  Whether you are a novice or seasoned triathlete your nutrition plan could make or break your race. All those competing should read the excellent nutrition tips on the official Speight’s Coast to Coast website and seek professional help if they have any concerns. In addition here is a check list of things you should also consider. Read more »

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  Make healthy decisions this Christmas!

  We all like to think that we call the shots regarding what we eat and drink. But who really has the last say over what we swallow? Read more »

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  Children’s bone growth and gut health...

  Every parent wants their children to grow. But the height that they finally reach is dependent on factors such as growth hormone, genetics and nutrient availability. While we can’t change genetics after their arrival or growth hormones easily, nutrient availability can make the difference and is something parents can influence and need to be more … Read more »

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  Nutrition for tendons and ligaments

  The recent Rugby World Cup has placed the spot light on sports injuries and so we thought it might be interesting to look more closely at the protective role of sports nutrition and in particularly the nutrients important to tendon and ligament health. Read more »

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  Marvellous mushrooms

  Did you know? New Zealanders consume 2.7kg of mushrooms per person each year. Mushrooms rank as the third most popular vegetable in this country in 2010. White button mushrooms are the most commonly eaten type of mushroom in New Zealand. Mushrooms do not need light to grow. They obtain all their goodness and nutrients from … Read more »

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  Brace yourself for the brassicas

  With Winter now upon us its time to eat more Brassica vegetables. What are they? Broccoli – 7th most popular vegetable in New Zealand Cauliflower – 13th most popular Cabbage (all types) – 12th most popular Brussel Sprouts Broccolini – consumption rocketing! Swedes Turnips Why are they so good? Brassicas contain: Antioxidants, from the following … Read more »

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  Teach children hygiene

  Protect your family, particularly over summer months, from food borne illnesses by teaching your children simple rules of food safety. Every year a large number of children suffer food poisoning in New Zealand caused by contaminated food. These cases can be very severe particularly in young children and the elderly who may suffer from dehydration … Read more »

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  Infant nutrition influences blood pressure...

  Scientific evidence suggests that environmental factors acting early in life may affect blood pressure in adult life. A study in Britain in 2004 supported earlier studies on infant nutrition and blood pressure that show a small reduction in systolic blood pressure in children breast-fed compared to those who were bottle-fed. Other advantages of breastfeeding: Breast … Read more »

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  Navigating Christmas without weight gain

  Measurement is an important evaluation tool at any time of the year, it is only human nature to want some means of measuring progress; however can we rely solely upon any particular measure and expect to obtain a reliable result? For each aspect of life we require some measure to determine our successes or failures, … Read more »

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  Alcohol and type 2 diabetes

  The protective role of alcohol in protecting against heart disease has been reported throughout various media sources in previous years, however only recently has it also been shown in people with Type 2 Diabetes. Epidemiological evidence suggests that a light to moderate alcohol intake may have a protective role against the development of Diabetes in … Read more »

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  Tips to move you off the couch

  Are you wanting to get into exercise but are finding every excuse under the sun? E.g. my neighbour wants to join me but is away right now; I’m waiting for the gym to open; I’ll get back into it when school goes back. Does this sound familiar? If you wait for all the conditions to … Read more »

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  Nutrition for healthy conception

  If improving your fertility is on your mind right now then take a moment to review your current lifestyle. Are you getting plenty of exercise e.g. 4-5 hours per week? Are you at a healthy body weight? How much alcohol do you drink? If you smoke can you stop? Infertility affects many couples and common … Read more »

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  Sweeteners

  Public awareness of sugars within our diet has slowly increased in recent years. Whilst fat has borne the majority of blame for its implication in development of excess body weight, sugar has escaped relatively lightly. Low fat foods have resulted in increased contribution of sugar to ensure suitable taste and mouth feel for consumers. Total … Read more »

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  Motivating adolescents to eat healthy foods

  As children reach adolescence it can become more difficult for parents to monitor and control their food intake. At a time when they most need optimal nutrition to promote physical growth and development they often develop a range of likes and dislikes greater than when they were a toddler. Parents can be forgiven for feeling … Read more »

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  Aim for consistency in children’s feeding...

  Research shows that while two parent families outnumber single parent families by 2:1 there are still around 300,000 parents in NZ raising their children alone. Fathers are playing a greater role in their children’s feeding and also children maybe minded by other extended family members through out the day. To ensure that the child receives … Read more »

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  Vegeterian diets

  If you are a parent wanting to provide a vegetarian diet for your child then you need to take particular care to ensure that your child has an adequate intake of the following nutrients: Protein for growth Eggs, cheese and beans are good sources. Energy to fund growth and activity These can be low because … Read more »

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