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  How to put ‘real’ flavour into...

  It can be so easy to snip the top off a packet of flavouring when cooking. But if we really want to reduce the salt, fat and sugar in our diet natural flavours are best. Find out how. Read more »

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  Be wary of ‘people pleasing’ it...

  Be careful trying to appease everyone. If taken to excess "people pleasing behaviour' can ruin your health and relationships. Read more »

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  Fruit and vegetables build a healthier workforce

  A well workforce is healthy and productive. So if buying your lunch what sort of food should you be choosing in order to maximise your work output? Read more »

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  Dietary help for women with PCOS

  Polycystic ovarian syndrome (PCOS) is a common cause of infertility in 6-20% of women of reproductive age causing a range of hormonal and metabolic effects that can impact on a women's physical and mental health. Read more »

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  Independent thinking could help your plans...

  While people pride themselves on individual thinking and creativity today, when it comes to eating, drinking and smoking, group mentality can take over. Learn how to keep your goals on track this year. Read more »

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  Get children cooking this Christmas

  Increasing the confidence of children to cook from scratch is now seen as part of the strategy to reduce chronic diet related disease and obesity. We offer 12 top foods to know how to cook before leaving home. Read more »

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  Garnishes galore and all those “little...

  Is garnishing getting out of hand? Find out how much energy those "add ons" really do add. Read more »

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  8 tips to help you break the sugar habit

  What habits would you like to break? With all eyes on sugar reduction learn the steps to make this happen to achieve better health now. Read more »

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  How do we ‘grow’ an athlete in...

  To 'grow' a healthy athlete it takes a combination of genetics, training, hard work, good coaching, time and most of all the 'right' food. Read on and learn how. Read more »

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  Would activity icon labels alter your food...

  Obesity is a global problem we need fresh ideas to help to solve. UK studies of icon labelling suggest this could be a popular initiative Read more »

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  How well do you feed your hair?

  We take every part of our body for granted but have you ever considered how miraculous your hair growth really is? Do you feed it well? Find out. Read more »

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  7 Myths about weight loss

  Lea Stening shares 7 common myths about weight loss and concludes that "you actually need to eat quite a lot of food in order to lose weight". Read more »

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  Time your eating for better performance?

  If playing sport or exercising, understanding the GI can help you to select foods that will provide optimal energy at key stages of activity for better performance. Read more »

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  Mind your health if working online

  Working remotely does offer benefits for business but is it good for your health and what needs to happen to make it so? Read more »

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  What’s the fuss about fructose?

  Sugar has been the focus of attention lately amidst concerns for our dental health and obesity. But what about fructose, the sugar that intrinsically exists in fruits and vegetables? Could this be injurious to our health too? Read more »

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  Get into fruit and vegetables for optimal health

  Do you get your 5+ A Day servings of fruit and vegetables? Learn how gardening and creative activities can improve your consumption of these foods and maximise their nutritional benefits for better health. Read more »

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  Our “Attitude” is the key to better...

  If you are struggling with a weight or fitness issue and want to make changes this year look at your own “Attitude” first. Read more »

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  15 Tips for healthier barbeques this Christmas

  Are you planning a Barbeque this Christmas? It's not hard to lower everyone's saturated fat, salt and sugar intake while still serving beautiful, tasty food. Read more »

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  Tips to help you ‘shake off’ the...

  In a bid to reduce the intake of processed foods many food manufacturers are modifying their products to meet new food guidelines particularly regarding salt. Find out if you are still getting too much? Read more »

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  Orthorexia Nervosa: When healthy eating can...

  An Orthorexics daily obsession with obtaining healthy eating can reduce time available for other interests that formerly made up the fabric of their life. Help is available. Read more »

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  What’s to drink?

  As concern, regarding the sugar and energy content of carbonated drinks and fruit juice, gathers momentum many people are looking for alternative drinks to have. Read more »

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  Is going “Gluten Free” a healthy...

  As the popularity of gluten- free diets grow we need to question whether in fact it is a healthy option for any of us and if not how can we make it so? Read more »

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  8 Healthy tips when making ‘real food’...

  If we choose a lifestyle where others grow and process our food can we be sure that it is still safe to eat? Find out more. Read more »

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  Does your diet tick all the boxes?

  Is dieting still fun if it ages you? Find out if your diet ticks all the boxes for your better health and performance. Read more »

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  Break free from procrastination for better...

  Most of us procrastinate as we seek to prioritise our work, but around 20% of people are chronic procrastinators. Learn how procrastination can endanger your health and the tips we offer to help. Read more »

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  10 tips to prevent weight gain in marriage

  When couples move in together they set in motion changes to their long-term health. While there are many health benefits of living together managing weight may need extra care and attention Read more »

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  Don’t let energy deficiency ruin your health

  Energy deficiency is not just a problem of third world countries. It can be found in our hospitals, schools and kindergartens, rest homes and on our sports fields. It can affect over and underweight people. Read more »

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  Sports supplements should be taken with care

  While some supplements are well recognised as being useful to performance others can lead to positive drug testing and disqualification as well as endanger long-term health. Read more »

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  Accept responsibility for your own success

  When taking on new things it can help to look back at something else in life that you found hard initially, yet achieved. To remind yourself that you are capable of stepping outside your present comfort zone to achieve new things Read more »

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  Changing our “weight talk” may...

  A child can build their confidence and self esteem if monitoring their growth rate is accompanied by positive health messages about weight, fitness and energy to achieve in life. Read more »

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  Don’t let stress fractures slow your...

  Stress fractures are not just a problem for athletes who overtrain. They can affect anybody as they also relate to lifestyle and nutrition choices. Find out if you at risk. Read more »

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  Organic food markets are gaining traction

  Organic foods are more expensive but as more farms convert to organic food production the costs do come down and the savings to the environment by reducing pollution and conserving water and soil quality may, in the long-term, be money well spent Read more »

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  Overcome misconceptions about weight for better...

  Despite the proliferation of information linking a healthy diet with weight control the rates of obesity around the world continue to grow.1 Could it be that adults and children misperceive their weight or lack the self- efficacy to make changes? Read more »

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  Nutrition for distance runners and “fun runs”

  Distance running and “fun runs” (and walks) of varying length and degree of difficulty are becoming popular, attracting family and community groups; recreational and elite participants. Paying attention to sports nutrition can improve an athletes performance and enjoyment of these events Read more »

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  Fish and mercury contamination

  While fish can also contain some mercury it is still possible to enjoy the health benefits of eating fish and keep the exposure to mercury within safe limits. Read more »

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  Iron makes us happy – are you getting...

  Iron is important for happiness because without it our moods change and physical performance deteriorates. .If you have been feeling a bit 'below par' lately you could be needing more. Read more »

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  Juice diets – are they as healthy as...

  For busy people, who might rather drink than chew their fruits and vegetables, the juicing trend sounds like a "gods send". What possible disadvantages could there be to health? Find out the pros and cons of this new diet craze. Read more »

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  Hot tips to build commitment

  Whether you are wanting to build a stronger relationship with your partner this Valentine’s day or take on a new course of study, improve your diet, exercise or work output this year- it all takes a certain level of commitment. Have you got what it takes to put your heart and soul into it? Read more »

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  Increase self esteem to achieve your New Year’s...

  We can’t feel on a high all the time but being conscious of how we feel and taking corrective action when these feelings run off course is important to not only our own health but in building strong relationships. Read more »

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  Driving for a living? 10 tips to help your...

  Spending hours behind the wheel is a huge recipe for weight gain and increased risks to our health. Driving is something that affects us all. Read more »

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  Tune into your parenting style for better child...

  The food that children eat is influenced by TV advertising, peer pressure and their likes and dislikes but by far the greatest influence is the food that their parents choose for them at the supermarket that may also reflect their parenting style. Read more »

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  Grandparents can help fight childhood obesity

  Grandparents can offer support to parents when they recognise that feeding problems may exist in their children. Also they can help to educate the young about the importance of good nutrition to physical and mental development and disease prevention Read more »

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  Taste is important to fluid consumption

  Taste is an important factor affecting fluid choice and level of consumption and therefore is an important consideration to overall sporting performance Read more »

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  Feeling full is the secret to weight loss

  Gaining an understanding of the many factors contributing to a sense of fullness can provide some very powerful tools for those seeking to lose or control body weight and find more energy for life! Read more »

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  Milk matters

  How safe is cow’s milk in the raw and homogenised state? When can cow’s milk be given to infants and how can we protect children against developing allergies to cow’s milk? These are just some of the questions that have come up in the media lately and are in need of some clarification Read more »

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  Muesli and sports bars can aid performance

  Muesli and sports bars are designed to provide a convenient source of energy to be thrown into a lunchbox, gym bag or pocket and eaten “on the run”. However if eaten daily as a “lolly” or relied on as a meal replacement they can lead to unnecessary weight gain. If used wisely during training and competition they can provide athletes with a measured source of carbohydrate vital to performance. Read more »

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  Healthy meals for one

  Coming home to a nutritious cooked family meal was once the norm for many of us. Recent social change however is now seeing more people living in single dwellings many of whom are turning to meals “on the run” that are quick and easy to prepare Read more »

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  Can coconut improve our health?

  Coconut oil was once associated with tanning. Something young people coated themselves with before lying out in the sun “to bake”. Today coconut products are being heralded by many as the new “wonder food" that can cure many ailments. We take a look at some of these claims. Read more »

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  Food planning is important for hiking safety

  Research does show more injuries occur in the mid-late afternoon in open country than other times of day. This is often when people become dehydrated, their muscle levels of energy (glycogen) can become depleted and blood glucose levels may be falling, all factors which lead to fatigue Read more »

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  Dietary help for depressed athletes

  Although athletes may benefit from an exhilarating endorphin rush on exertion that elevates their mood and suppresses feelings of pain it will not stop them from experiencing, at times, anxiety and bouts of depression just like the rest of us. Nutrition is one treatment option that can speed recovery. Read more »

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  Sugar control is essential for better health

  After years of encouraging a low fat diet with some success (a decline in heart disease and some forms of cancer) attention is now focusing on sugar as a possible reason for our weight and diabetic problems. Read more »

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  Boosting fibre intake offers health benefits

  Research shows that a diet high in fibre can reduce the risk of developing diseases such as type 2 diabetes, coronary heart disease, bowel and breast cancer, gallstones, diverticular disease and weight gain. It also seems that some fibres are better than others. Read more »

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  Diet can offer protection when cold conditions...

  Cold injuries and illness occur in a wide range of physical activities. An understanding of the importance of sports nutrition and planning appropriate meals and snacks can offer some protection and may also improve overall performance Read more »

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  Healthy diet aids menopause management

  Menopause is a natural biological process women pass through and just like puberty it is not a medical illness. A woman's experience of Menopause is very individual and so there is no one "cure" for the range of symptoms that may be experienced. Read more »

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  The support of friends aids weight loss

  The decision to make a change towards a healthier lifestyle can often be confounded by the actions of those we love and care about. What can we do to stay 'on track'? Read more »

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  Could the French Diet reduce obesity in New...

  The French diet is relatively high in saturated fat and yet in 2012 the French have a low incidence of obesity (11% compared to 28% in New Zealand). Why is this? Read more »

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  How to increase the ‘Good’ fats...

  If you are thinking of cutting fat out of your diet stop right now. Fat is important for nerve and cellular function but choosing the right “type” of fat is what matters most to our long term health. Read more »

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  Sports nutrition for senior athletes

  Everyday we require sufficient energy and nutrition to meet our needs for life, activity and body repair. As we age changes occur to our body's ability to absorb and process nutrients. Senior athletes need to be aware of these factors in order to maximise their performance, long-term health and enjoyment of events. Read more »

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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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