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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 It has been replaced by feelings of depression, stress, anxiety and weight gain.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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  Allergy awareness

  Many environmental factors are known to trigger an allergic reaction. For instance pollens (particularly during spring), strong odours, animal fur, dust mites and even the food we eat. What is a food allergy? An allergy is the abnormal response of our immune system to certain food that in other individuals is harmless. The reaction observed … Read more »

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  The early morning energy boost – what foods...

  Eating breakfast would have to be the most important start to your child’s day. Literature suggests that children that consistently eat breakfast have a much better nutritional adequacy, less nutrient deficiencies and have improved school performance, both physically and mentally. Unfortunately the National Children’s Nutritional Survey (2002) revealed that 12.9% of boys and 19% of … Read more »

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  Dehydration and young athletes

  Young children and adolescents are not little adults – dehydration can be a real problem for young athletes. Find out more about adolescent dehydration, recommendations and the preferrable types of fluid your son, daughter or player should be consuming. Read more »

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  Warning signs of excess alcohol

  During times of stress it is tempting to reach for alcohol in the hope that it will relax you and take away the pain or sense of loss you may be feeling. You know that you have had too much if: Friends and family express concern about how much you are drinking You can’t function … Read more »

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  Food safety

  Following the recent earthquake our water sources may have been contaminated and so weare being reminded on a daily basis to only drink water that has been boiled first. This is to stop the spread of gastro-intestinal diseases. If you do suffer bouts of vomiting and diarrhoea then here are some helpful tips… First aid … Read more »

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  Motivation to keep training

  The earthquake has certainly taken its toll when it comes to sport. All around the city gyms, pools, tennis courts, golf clubs and stadiums have been closed due to structural damage or liquefaction. Many athletes, in training for major events, have now also lost gear making training a lot harder. Finding the motivation to keep … Read more »

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  Helping children to cope with anxiety

  Children, like most of us initially, are afraid of things that they can’t understand or control, and strange or new situations. Anxiety can be expressed in such things as: Bed wetting Insomnia Changes in weight Headache, Gastric upset Constipation Depression Stuttering Fatigue. Picky eating behaviours Overeating Eating disorders Here are some tips that may help: … Read more »

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  Minimising earthquake damage to your health

  Prior to the earthquakes on September 4, Boxing Day and now February 22nd did you have any health goals? Do you have any now? Everything changed in an instant when the earthquakes struck. The fear and uncertainty that follows such a traumatic event is normal and everyone reacts to it differently. Everyone has their own … Read more »

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  What is the “Exercise Price” for...

  People often ask if gardening or cleaning helps shift weight. Energy needs vary depending on body weight and metabolism. We need a deficit of around 1000kcals to lose 1 kg. Most people need around 2000-4000kcals per day. However reducing energy intake below 1500kcals slows down metabolism and weight loss. Try using the following table to … Read more »

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  Diet may help exercise induced Asthma

  Exercise induced asthma (EIA) occurs in approximately 90% of people with asthma.Traditionally it has been treated with medication. However, there is now convincing evidence that a variety of dietary factors can also be of help: Omega-3 polyunsaturated fatty acids in the form of fish oil Antioxidants in particular flavones which are to be found in … Read more »

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  Easter treats

  If given a tray of Easter Eggs can you stop at one or two or do you eat the whole lot? Making the decision to alter your eating patterns need not preclude you from the occasional treat such as an Easter Egg or Easter Bun. It’s really a matter of the size of your serving, … Read more »

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  Exercise and pregnancy

  Safety If your pregnancy is uncomplicated then daily, regular exercise is safe and may benefit your health in the following ways: It helps to relieve aches and pains Reduces constipation Strengthens your joints and muscles Reduces anxiety and stress Helps you to sleep better Overall it can make you feel more confident about the way … Read more »

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  What pregnant women can do to prevent health...

  Recent media hype regarding a new study linking parental nutritional intakes to genetic changes in the unborn baby has seemingly caused some confusion amongst the general public about what is a sensible approach to good nutrition during pregnancy and the key issues this study raises. The University of Southampton study; which was a small study … Read more »

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  Challenging our self limiting factors

  Our immune system can help us defend our body from outside attack but can our mind be as reliable at determining how we react to things? We pick up phobias and beliefs about life and even foods from a wide range of sources such as, friends, family, the media, food manufactures etc. Regardless of where … Read more »

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  Role of a dietitian

  Pick up a magazine, newspaper or TV guide and there will be something on diet. From PT’s in gyms, practice nurses, pharmacists and nutritionists everyone seems to have something to say about food. This is unsurprising as we all love to eat! What’s the Difference between Dietitians and Nutritionists? Nutritionist usually completed a degree in … Read more »

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  Are you seeking motivation?

  Do you find yourself at the start of every year with a list of things that you know you should do, behaviours you want to change? But are unsure how to kick start the process? Whether it is learning to swim, losing weight, getting fitter, saving more money, giving up smoking or reducing alcohol. All … Read more »

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  Ten tips for a healthier christmas

  If you are keen to finish this year on a high note then here are a few tips to set you onto a healthier path for 2010. 1. Keep bug free- Clean- wash your hands Cook- food well Chill- keep all animal related foods in the fridge Cover- food not in use 2. Keep sun … Read more »

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  Survival guidelines for cup & show week

  Whether you are heading off to the races or show this week you need to eat well in order to survive. It may sound a little extreme but it does take a lot of energy to walk around all day looking at the fashion, the horses and all the other animals. Keeping up with the … Read more »

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  Do you know someone struggling to eat?

  For the majority of us eating is part of the joys of life and aside from concerns about weight control and cholesterol levels little can come between us and the next meal. However, for those people with chronic illness, the elderly, the debilitated and the sad, eating can be a real chore. For those who … Read more »

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  Simple ways to improve men’s health

  If you want to prolong the life of the man in your life here are some simple tips: Be proud of him just as he is That’s right if you care enough about his health (to worry about his weight or cholesterol level) then you have to let him know it’s because he is so … Read more »

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  Spring into better health

  Spring is here. The daffodils and blossom are out in Hagley Park and everyone is enjoying warmer days and longer days. It’s just so tempting, isn’t it, after work or uni to head off to the bars after work or come home and open a beer or a wine. It all seems just part of … Read more »

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  Is stress making us fat?

  We all need a little bit of stress in our lives or otherwise we would die of boredom. But are we having to deal with too much stress these days? As our world changes around us, people loose their jobs; finances dry up; the speed of everything happening around us quickens..does this environmental stress affect … Read more »

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  Healthy tips for travellers

  If you are heading away on holiday or going overseas and are keen to control your weight and cholesterol levels then here are a few tips that may help. If you are flying then keep drinking the water they offer you and mind the alcohol as flying can be very dehydrating. During stop over’s in … Read more »

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  It’s not how fat but where we are fat that...

  Have you looked around lately? On the bus, at the bank, in the supermarket and our schools. We are all getting fatter. Now take a second look at where that fat is located. The two most important places are around our neck and centrally around our abs. The Tongue: The first place that we put … Read more »

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  Avoid self sabotage

  Have you ever noticed that just as you decide to embark on a new exercise program or healthy eating plan things just turn to custard? It’s your birthday and your mum arrives with your favourite chocolate cake. It’s your anniversary and the office puts on a shout to celebrate. It’s Mother’s Day and your son … Read more »

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  How to boost your immunity this winter

  Before you load up on vitamin supplements, pills and potions this winter check out these easy tips that will help you build a healthier defense system this winter. Try to find some ‘me time’ in which to reduce your level of stress. Research has found that taking time out to relax will not only reduces … Read more »

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  Comfort foods that keep us healthy

  When you hear the words “comfort foods” what comes to mind? Is it a chocolate bar, a packet of chips, a big iced bun or bowl of rice pudding? “Comfort foods “are “feel good” foods. We seek these foods out when we want to heighten feelings of being nurtured, comforted and secure. These foods often … Read more »

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  Managing the waistline during the recession

  When things get tough people often turn to food for comfort. Unfortunately as weight is gained not only do we become less healthy and more prone to diseases such as heart disease and diabetes but also we suffer mentally. We become more depressed, anxious and angry it can be harder to concentrate and make decisions … Read more »

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  Stress reduction at christmas

  Make some room for ‘Me Time’ this Christmas With the build up to Christmas- it is easy to get swallowed up by all the jobs that have to be done.  The cards to send-cake to bake-tree to decorate- presents to buy- the garden- the relies- the visitors- the end of year work and school functions. … Read more »

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  Don’t wear yourself out!

  At this time of the year it is easy to be focused on losing weight to fit your summer gear but don’t forget about the extra energy needs that you have when you pace greater demands on your body. Training for a marathon: Remember that you not only have to meet you daily nutritional needs … Read more »

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  Sleep deprivation affects nutritional well-being

  Sleep is as essential to good health. Most families at some stage are affected by lack of sleep. Whether it is because of getting up to feed babies that are breast feeding, teething or sick, or waking to check on teenagers who are late home from a night out with friends – sleep can be … Read more »

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  And the race is on…

  If you want to fit a dress for a wedding, end of year ball or the races and need to shed a few kilos then it pays to start early. On a healthy diet you can loose around 8-10kgs in 3 months and still have enough energy to enjoy the big day. How easy you … Read more »

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  Nutrition and breast cancer

  Breast cancer is the most common cancer among females living in New Zealand. By 2011 it is predicted it will affect 127 in 100,000, a 9% increase since 1996. The incidence of breast cancer is increasing, largely due to our ageing population of women over 60years. However early detection with breast cancer screening will mean … Read more »

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  Brain foods

  Rather like a computer the brain is comprised of the hard ware (the skull, neurons and cerebral tissue) and software (the chemicals, nutrients and fluids) that wash across it. It is little wonder then that what we eat and when we eat has a profound affect on the speed at which we make decisions, learn … Read more »

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  The power of measured change

  If we want to build sustainable energy we need to remove the barriers that stop the flow of energy in our body. It’s easy to judge our fitness from the outside our shape and size. Last week Jamie Oliver in a TV1 programme entitled Eating to Save Your Life looked under the skin. He took … Read more »

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  Winter weight loss tips

  If you are struggling to control weight over winter despite your best effort there here are some finer tips that might help. Watch Your Healthy Diet? You can put on a lot of weight eating healthy food. It is the portion size that counts. If you are overweight eat smaller meat portions (half your palm … Read more »

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  Be wary of saboteurs

  If your next New Years resolution is going to be to get fit and lose some weight then it is important to be aware of the situations, people and things that can unravel all of your efforts over the holiday period. Friends may mean no harm but when they continually joke about your efforts or … Read more »

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  Sleep aids growth

  Isn’t it strange that children are hard to get to bed when they are little and hard to get out of bed when they are teenagers. Parents often lament about how their older children seem to sleep their life away- particularly during weekends and holidays when they may not surface until lunchtime. Relax and let … Read more »

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  Tips for great partying this summer!

  If planning a party think back about the party you most enjoyed. Was it memorable because of the food, the location, the people or how much you drank? Parties that include some activity are often the most fun. So think of a theme and build a sense of occasion, e.g. dancing, barbeque, softball, cricket, tennis. … Read more »

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  Is the Harward Pyramid right for New Zealanders?

  The March edition of the Consumer Magazine (edition #423) carries an interesting article challenging the current food pyramid, adopted by the Heart Foundation and Cancer Society, for nutrition education in 1992. The most valid comments in this article are that: It is not a low fat diet that we need but a low saturated/trans fat … Read more »

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  Immune system

  Our immune system is constantly challenged; by the environment in which we live, stress, drugs, smoking, alcohol, disease processes, dietary practices and ageing. Along with lifestyle change there are several dietary factors that can protect the body against infecting organisms and help the body overcome an infection once established. Fish oil Fish oil contains essential … Read more »

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  Computer assessment

  A computer nutritional assessment is a useful diagnostic tool to evaluate your present dietary practices. It helps to determine if individual nutritional needs are being met and identifies key nutrient deficiencies. An assessment also serves as a useful comparison to highlight nutritional change. A computer assessment can help you: Compare key nutrient levels with the … Read more »

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